Warm Up
Speed Ladders + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
8/8 step back lunge + knee raises
10-15 perfect push ups
8/8 windmill

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
8/8 banded single leg hip bridge + 8 banded hip bridges
8-12 ab wheel roll outs (use barbell and small plates)
8/8 single arm bicep curl

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 cossack squats
12-15 ring face pulls
:45 Front Plank Hold