This workout contains 3 circuits. Each circuit contains 3 rounds of 3 exercises to be done at 40 sec work and 20 sec rest.

#1
Single Arm Exchange Squats
Hip Hinge Rows
Single Arm Chest Press with Half Windshield Wiper

#2
Sumo Walk with 3 Count Pause
Half Kneeling Shoulder Press to Windmill
T-Stabilizers

#3
V-ups with 3 Count Pause at Top
Halo with Front Press
Tricep Kickbacks