How: Spend 45 minutes running through these movements, only resting as needed. Record your time and try to beat it every week.
1) Clap Push-Up x10
2) Bodyweight Row/Inverted Row x10-15
3) Pistol Squat to Bench x8
4) Feet elevated Push-Up x10
5) Pull-Up x6-8
6) Single Leg Hip Bridge on bench x8
7) Plank to Push-Up x10 each side