Warmup
Speed Ladder

3 sets/10 minutes max
10 Overhead Squats
10 Kettlebell Swings
10 Divebomber Push-ups

Conditioning
3 rounds,
1 minute at each station, 1 minute rest after all 5 stations.
Battling Rope Shoulder Throw
Sandbag Clean and Squat
Kettlebell Clean and Press
Box Step ups
Punch Balls