BuddBells.com

Warm-up: 10min
5 pull-up [TRX or pull up drills]
10 v-up [roll-up]
15 superman [floor clock]
20 Overhead swing [regular swing]

Skill: full kneeling press 10min
5 sec hold at top
10 sec decending
5 sec hold at bottom
Reverse and repeat

Workout: 20 min round
5 single arm squat each side [10 goblet]
5 goblet get up sit up (slowly roll down) [no weight]
10 high low plank [high plank or low plank 30 sec]
Someone in the beginning stages of their fitness journey will do what is in [brackets]