60 seconds of each exercise. No break in between.  3 x through.. 1 minute rest between each set. 

Air squats 

Dips 

Jumping jacks

Push-up jacks 

Tricep push ups 

High knees 

Mountain climbers 

Freestyle kicks

21-15-9 

thrusters 

Pull ups 

3 mile run

100 mountain climbers 

100 air squads