Warm up:

6 minute Tabata

Squat reaches

Arm Swings (hugs)

Tempo Air squats (3 second descent)

Up Downs

Bodyweight Good morning

Bodyweight thrusters

REPEAT

Conditioning:

Every 3:00 x 5 sets:

12 Alt. Front Rack Lunge

10 Updowns

20 Medball Thrusters

Cooldown:

2:00 easy cardio

Accumulate 2:00 in a plank position