WARM-UP:

https://www.youtube.com/watch?v=6ASaJ8zSkpM
400m run (1:00 out/1:00 back)
1 Set of fence drills
3 rounds:
8 Lunge to instep
8 Side lunges
8 Squats
8 Wall squats 
20 front loaded lateral monster walks
15 Pelvic Raises (both, left, right)

HOME GYM:
16:00 amrap
400m run (1:00 out/1:00 back)
8 Devils Press 
12 Box Jumps
*Devil press can be dual dumbbell or single with alternating sides 

DB/KB/MB:
16:00 amrap
400m run (1:00 out/1:00 back)
8 Devils Press 
12 Tuck Jumps
*Devil press can be dual dumbbell or single with alternating sides 

BODY WEIGHT:
16:00 amrap
400m run (1:00 out/1:00 back)
8 Burpee + Odd Object Ground to Overhead
12 Tuck Jumps
*perform a burpee, grab your odd object and lift it from ground to overhead

3 x:45 stretches 
*three minimum! Self love. It’s only 2:15 of stretching. 
*see end of YouTube video for ideas

Power hour:

https://www.youtube.com/watch?v=PAKxYJHsJE0
4 x 12 

Superset
Standing DB curl
Standing DB overhead extension
DB russian twist ( :30 )

( rest :90 )
3 x 15 

Superset
Seated one arm concentration curls
DB skull crushers
Leg raises (:30 )
( rest 1:00 )