M)
Push
Reverse Band Bench Press 5x5 (superset)
Diamond Push Up 5x10

Ring Dip 5x5 (superset)
Banded Fly 5x10

Box Back Squat 5x5 (superset)
Push Press 5x10

20 Jump Rope Singles after each superset
3 Circle Runs after each Muscle Group

F)
A) Burden Circle Run Challenge

B)
2 Rounds of
15 Sumo Squats
20 Lunges
15 Glute Kickbacks (each foot)
20 Lying Leg Curls
15 Stiff Legged Deadlifts

10 Box Jumps after each exercise
1 Circle Runs between each round