0:00-0:10 Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each Pre-mobility: 10 Inch worms with 3 second pause in hamstring stretch 
Health and Fitness

0:10-0:40

A. Every 2 minutes, for 10 minutes (5 sets):

20 Walking Lunges (make each set challenging with load)
B. 4 sets:

B1. DB Bent Over Row x8-10 reps @2111, rest 20s

B2. DB Straight Leg Deadlift X 15 @2111, rest 60s
C. 0:40-0:50

For time:

40/30 Calories of Assault Bike or Rowing

30 Thrusters 

20 Box Jump-Overs (24″/20
Classic:

0:10- 0:40

A.

Every 2 minutes, for 10 minutes (5 sets):

20 Walking Lunges (with KBs in each hand, make each set challenging)
B. 4 sets:

B1. DB Bent Over Row X 8-10 reps @2111, rest 20s

B2. DB Straight Leg Deadlift X 15 @2111, rest 60s

C. 0:40-0:50

For time:

40/30 Calories of Assault Bike or Rowing

30 Thrusters (115/85) scale if needed to 95/65 or further

20 Box Jump-on-and-Overs (24″/20)

0:50-1:00

D. Mobility = 5 point upper with band