40-20-10

1.Jumping Jacks
2.Air Squats
3.Left Box Step Up
4. Right Box Step Up
5. Tricep Dips
6. Split Squat Left
7. Split Squat right
8.Burpees
9. Down Dog to Plank
10. Dolphin Pushup

0-20 Minutes:
every 2 minutes  x 10 rounds
200 M run
15 Barbell Overhead Squats 45/35

23-30 Minutes:
100 Barbell Back Squats
at the top of every minute 5 Burpees

32-36 Minutes:
4 Min AMRAP
Max GHD Sit Ups or PVC Sit-Ups