T1: Squat + Push Press / Plank to Low Squat w bicep curl
T2: Pushup w/ Row / Bridge reach behind
T3: Plank to lunge to kick through + 3 pulses while extended in front

Abs 30s/5s
Crunches w weights on chest
Weighted bicycle crunches
Leg raises (arms w weights extended to ceiling)
Weighted Russian Twists
Plank with side to side hip dips