Warmup:
5 Wall Balls
5 Squat Jumps
5 Banded Squats
x 3

Strength:
5 (Heavy) Deadlifts
x 3 rest 1 min Between Sets

Workout:
10 Wall Balls
10 Box Jumps
10 Deadlifts
200m Run
x 4 Rounds

Abs:
Plank 30 sec
Side Plank 30 sec each side
x 2

Stretch 5 min