Warm Up: 
1) 200m  
2) good mornings 
3) lateral band walks 
4) Glute Bridge
5) Cobra / downward dog or plank

3-4 Sets: 
10 Db Weighted step up (5/5)
10 - 15 Push Ups (Deficit if possible) 
20 Bench Dips

For Time: 
40-30-20-10
Wall Ball 
20-20-20-20
Sit Ups  
15-15-15-15
Calorie