Workout Breakdown VIDEO:

3 rounds:
:45 work/:15 rest
jump rope
pvc/broom good mornings
speed skaters

every 3:00 for 12:00
4/4 turkish get-ups

HOME GYM:
for time: (22:00)
400m run
35 burpees
400m run backwards
100 double unders
400m run backwards
35 burpees
400m run

DB/KB/MB:
for time: (22:00)
400m run
35 burpees
400m run backwards
100 double unders
400m run backwards
35 burpees
400m run

BODY WEIGHT:
for time: (22:00)
400m run
35 burpees
400m run backwards
100 double unders
400m run backwards
35 burpees
400m run