WU- 400 meter run (.25 miles) 3x( 10 push-ups, 15 squats, 20 sit-ups, 5 pull-ups)

3x(2 minutes cardio steps w/ changed positions) 1 min rest

Density Training 20 minutes
10 Box Jumps
10 Step-ups per leg
10 Bench Dips
10 One leg hip lifts
10 leg over bench crunches

then

8 x 20:40
Burpee’s