A.
45s. Shuttle run
45s. Walk out + Push up

45s. Jumping Jacks
45s. Spider lunge + twist (Alternate)

45s.. Burpees
45s. Up/down dog

Mobility:
- Lunge complex
- Ankles/Calves
- Pigeon stretch

B.
7 rounds:
DU's: 30 / SU's 60
Burpees: 21-18-15-12-9-6-3

C.
3-5 rnds:
20s. On / 10s. Off:
1.) Hollow rocks
2.) Sit ups
3.) Russian Ab twist