WARM-UP

Neck circles (20 one direction, then 20 the other)
Arm circles (15 forward, 15 backwards)
Scarecrows (20 repetitions)
Torso twist (20 repetitions)
Halos (20 one direction, then 20 the other)
Forward Lunges (Alternate legs x 15 reps each)
Side lunges (Alternate legs x 15 reps each)
Reverse lunges (Alternate legs x 15 reps each)
3 point lunges (10 left x 10 right)
Squats (15 repetitions)
Judo Pushups (15 repetitions)

WORK TIME!!!
Kettlebell/Dumbbell Swings (1 minute weak arm, 1 minute strong arm 2 minute break x 2 then 3 minute break)
Kettlebell/Dumbbell Clean and Press (1 minute weak arm, 1 minute strong arm 2 minute break x 2 then 3 minute break)

Judo pushups (15 slow reps)

Deadlift (2 sets of 6)
Body weight squats (15 reps)
Weighted forward lunges (15 reps)

Scorpions (as desired)
Judo pushups (5 judo pushups nice and slow)
Body weight squats (5 reps)