Warm Up:  

1 minute row
20 squats
20 reverse crunch
1 minute jump rope or step up
20 tri cep dips
20 leg raise

every 5 minutes for 20 minutes or 4 rounds: 

• 400m run 
• 20 kb swing 
• 10 Burpee 

CASHOUT: 

• 30 V ups / Tuck ups 
• 60 Bicycles 
• 30 weighted sit ups 
• 60 flutter Kicks 
• 30 toe touches 
• 60 mountain climbers