Cardio

30 Squat Throws
5 Burpees
30 Knees to Elbow
5 Burpees
30 Push-Ups
5 Burpees
30 Box Jumps
5 Burpees
30 Swings
5 Burpees
30 Lateral Hop Overs
5 Burpees

 

Barbell

Superset:
Push Press: Sets of 5
SB Layback Press: Sets of 15-20
SB Russian Twist: Sets of 20

Buy-Out:
2 Rounds: 30 Seconds: NMC, 2 Minutes: 4 Push-ups, 6 Squat Throws, 9 Jumping Lunges