Warm Up: 2 rounds
30 sec Each move
Jump Rope
Air Squat
Band Pull Apart
Plank (any Variation) 

4 Rounds:  
10 Double KB Sumo Deadlift
12 Ring Rows
1 Way Prowler or Sled Drag As Heavy as Possible 

5 sets; :30 on :30 off
Max Cal
Sit Ups
Alt. Db Snatch 

Finisher: 3 sets 
20 Alt Plank Db Slides
10/10 Bodyweight Bulgarian Split Squats or Pulse Lunge 
20 Hollow Rocks/ Hold or Flutters