Tabata 40 seconds on/20 seconds off

3 Rounds:

Jump Rope
Sit ups with weight
Ski Jumps (wide jumps, explosive, touch the ground every time)
wall ball
Front Plank
KB Deadlift *use a DB if you dont have a KB
Jumping Jack push ups (hop feet out as you press down to the ground)
MB Cleans *fast explosive

Do a run between each round ..2 minutes either on treadmill, outside, on track, fast keep heart rate up!