40-20-10
1.Jumping Jacks
2.Air Squats
3.Lunges
4.High Knees
5.Burpees
6.Down Dog Plank
7.Dolphin Push-ups
8.Mountain Climbers
9. Pushup Side Plank
10. Plank Hold

0-10 mins...
10 rounds:
7 Front Squats 95/65
7 TTB

11-21mins
8 Rounds
8 SDLHP 95/65
7 Lateral Burpees over the bar

22-32 mins.
6 Rounds
10/7 Cal BIke
10 Air Squats
10 American KB Swings
53/35

33-36 mins
Max Russian Twist (5 /10 pound plate)

ABS>>>>>>x 3 rounds
20- V-Ups