10mins
42s ON : 8s OFF X 12 warm up exercises ;)

12 stations

High Knees
Deficit KB SQ
Tuck Jump burpee
Landmine Alt Rev Lunge OH Press
Super Mario
OH Slam
Fast Feet Sprawl
Rope Pull Down
Vertical Jump
Hollow Rock
Plyo Push Up
Up Down Plank

20s ON : 08s OFF (6mins)
2 mins Rest
30s ON : 15s OFF X 2 @ each Exercises (18mins)
2 mins off
22s on : 15s OFF (8mins)

46 mins TOTAL