Warm-Up 3 rounds
Mountain Climbers x 20/each side
Bear squats x 10
Burpees x 5

Then 3 rounds
10 Dumbbell Push-Up, Row, 20#
15 Floor Wipers
Plank 1:00
10 KTS
10 Dips
20 Side Bend 45#
Plank 1:00
15 Shrugs