Warm Up
3 rounds
1 min cardio
8+8 banded monster walk
8 banded air squats
4 inch worm + push up
10 barbell deadlifts @add weight each round

Workout
4 sets
24-30 air squats
12-15 push ups
10x7.5m shuttle run
8-10 deadlifts @50-60%
alt time full round with partner. (keep easy/moderate pace all 4 sets)
time target 3-4 min per set

Midbody Work
2-3 sets of
12-16 alt leg v-ups + 12-16 heel overs + 15sec flutter kicks
rest as needed