Warm up
Running drills across the gym

10 min death by shuttle run 30m
If caught burpees for the rest of the time

2min rest

3rds 45 on /15 off
10 jumping jacks / 5 tuck jumps
8 plank windshields/ 5 push ups
10 revers lunges/ 5 jump squats
10 crab toe touch/ 5 hip raises

1min rest

3 rds 40on/20off
KB hike to swing
KG OH walk 20 R/20 L
KB SDHP

Core
100 wallball sit ups