40-20-10
1.Jumping Jacks
2.Front Lunges arm up
3.Back Lunges Arms Wide
4.Side Lunges
5.Air Squats
6.Squat Jumps
7.High Knees
8. Side Jumps
9. Dolphin Push-ups
10. Push-up Side Plank

Metcon
Every 2 mins x 4
10 cal Bike or Rower
10 DB Box Step Overs 35/20

Every 2 Mins x4
10 Cal Row
10 DB Lunges 35/20

Every 2 Mins. x 4
10 cal Bike or Row or Ski
10 Pull-Ups

Every 2 mins x 4
50 DU
10 Bench Press 135/95
 
CORE ON CORE

ZOOM:
run 200 Meters
Push-ups instead of Pull Ups
DB Press instead of Bench Press