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 15lbs, 10 bench jumps, 15 squat straight back pull)

3x(15straight arm tri,15 tri pushdown, 20 squat jumps (22.5lbs) and 15 biceps curl (22.5 lbs)