Warm Up: 2 rounds
30 sec Each move
Jump Rope
Air Squat
Band Pull Apart
Plank Shoulder Taps 

2x 15 Push Ups (rest as needed between sets)

3 x 10:  Heavy DB Bench 
Superset W/ 
3 x 10 :  
Hanging Knee Raise

5 rounds for time of:
400m
10 box jumps/ Step Up
10 Burpee / Cal
10 wall-ball