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Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1  BB Deadlift - 6 sets x 2 reps

Start with a moderate weight.

Add weight each set.

#2  DB Row - 4 sets x 10 reps each side

Same weight all 4 sets.

#3  In 20 minutes, do as many rounds as you can of:

24" Box Jump         10 reps

BB Push Press         10 reps

BB Row                    10 reps

Goblet Squat           20 reps

Double Under          30 reps

Run                           100 meters