Warmup
Stretching
Strength
5 rounds - 6 minute cap
10 alternating lunges, 10 hammer curls, 10 push-press
Conditioning
6 x 3 minute rounds with 1 minute rest between rounds
Even rounds
12 Deadlifts, 9 KB Swing, 6 goblet squats
Odd rounds
24 jumping squats, 18 bear crawl steps, 12 burpees
Finish with
3x10 (5 each side) windmills