3 rounds of:

1- 10 double unders
2- 200m run
3- 30 flutter kicks
4- lunges
5- burpees
6- toe touches
7- push ups (hand release)
8- calv raises
9- squats
10- bicep curls (30# KB)
11 tricep dips
12- mountain climbers
13- pull ups

*all done with 5lb ankle weights