Block 1
Staggered squats (right)
Staggered squats (left)
Step up knee lift (alternating)
Slow mountain climbers

Block 2
TC Single arm row (right)
TC Single arm row (left)
Knee push-ups with rock forward and back
Glute Bridges (heels on TC)

Block 3
Stationary lunges (right)
Stationary lunges (left)
Modified burpee
Plank lateral toe taps

Block 4 (vertical)
Fire hydrant (right)
Fire hydrant (left)
Traveling high plank (on knees)
Core stability toe taps (lying on TC/hold sides)