Warm-Up:

1 minute each movement:

Quick Feet
Side Jumps
Jump Squat
Jumping Jacks
Speed Skaters

Work out
3 rounds

1. 25 Back Squats
2. 25 Good Mornings
3. 25 Front Squats
4. 25 Deadlifts
5. 25 Push Press
6. 25 Feet Together front Squat
7. 25 Power Cleans
8. 25 Overhead Squats
9. 25 Barbell Curls
10. 25Thrusters

Core x 2 rounds
Push up max 40 seconds into 40 seconds plank
Tricep dips on floor max for 40 seconds second Glute Bridge
Sit-ups max for 40 seconds into Glute Bridge 40 seconds

Cool Down and stretch