Archs, buttresses, and keystones

warm up:  one minute each (11 minutes)

ribbon
russian twist
wipers (on back)/superman
bridge
double legs (u)
side legs L
side legs R
side banana
fire hydrant
plank L
plank R

SET 1:  (10 minutes)  3 rounds per exercise, except 4 round of swings

swings
jjs
kettlebell transfer hand to hand around body


SET 2: (10 minutes) 3 rounds per exercise, except 4 rounds of squats

squats (4 sets:  arms overhead, arms to side, arms overhead to tricep dip, arms to side and straighten alternative legs)
lunges (with yellow ball archs)
            shoulders (yellow balls)

extra time:  repeat warm up and do  max rep. bell swings