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Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  DB Row - 4 sets x 10 reps

Same weight all 4 sets.

#2  Start a timer.  

At 0:00, 3:00, 6:00, etc. do 15 reps of Goblet Squat.

When you are not doing goblet squats, in any order

and any combination, do:

24" Box Jump - 30 reps

1 Arm DB Bench Press - 30 reps each side

Pullup - 45 reps

Double Under - 120 reps

DB Suitcase Carry - 200 meters (1 DB - 100 meters each hand)

For the 1 Arm DB Bench, use 1 DB.  Switch sides as often

as you want.