CORE STABILITY, SHOULDERS, LEGS
Your core is to be rigid and resist movement, it's not meant to move and be very flexible. It's why I cringe when I see standing side bends, it is not meant to be hyper mobile! These Landmine alternating presses force you to keep core engagement or else you will fall over to one side. The walking overhead lunges with banded hanging plates brings in a shit load of stability in your core and your shoulders. Lastly, the trap bar shoulder press really tests the stability in your shoulders. Don't go heavy for weight, but rather focus on perfect form, go slow and be rigid.
The Landmine deficit reverse lunge is great to punish your legs, especially those glutes, load up, go heavy! Supersetting with Single Leg Box jumps brought in some great cardio and explosiveness after going heavy.
Lastly finishes with a death tabata, 5 rounds! 20 seconds work, 10 seconds rest of Reactive Step Ups and Box Jumps.