vcircuit
3x(1 min jump-rope, 20 push-ups and 40 mountaineer jumps on bench) no rest

3x(20 step jumps each leg bench, 20 squat should press barbell and 15 pull down back narrow grip)

3x(10 burpees 20lbs, 10 bench jumps, 15 squat straight back pull)

3x(15straight arm tri,15 tri pushdown, 20squat jumps (20lbs) and 15 biceps curl (20 lbs)

3x10 High knee pulls