40-20-10
1.Jumping Jacks
2.Air Squats
3.Side Lunges
4.Mountain Climbers
5.Plank Jacks
6.Push UPs
7.Sit Ups
8.Russian Twist
9.Cherry Pickers
10. V-ups

Metcon 4 Rounds:

(0-2min.)
30 cal Row

2-4 mins
2 Rounds:
4 Burpees
6 DB Lunges 35/25
8 Air Squats

4-6 mins
400 M Run

6-8mins
50 KB Swings 53/35

8-10 mins Rest