Warm up:
20Y Lunge
3 Min Jump rope
Workout: 20M
5 Manmakers (push up, row, row, stand up and press)
15 Box jumps
5 KB burpee rope slams (3 slams 1 burpee)
30 SU/10 DU
Run 300Y
Then Complete: Cannot break up exercises
30/45 Bike cal
150 Jump ropes
75 Push ups
50 Squats
25 Burpees