Upper body+

1. 25 Jumping Jacks 
2. TRX row or One arm DB row: 15 reps
3. Pushups: (modified) x15
4. Biceps Curls: 15 reps
5. Triceps dips (off bench, box, or chair) 15 reps
6. 25 jumping jacks
7. Plank (hold 30 seconds+)
8. 25 Crunches
9. Run: (go out front door and run to end of street and back, roughly 200 yards. If at OW two laps around building)

Repeat 3 rounds

20 minutes cool down cardio

Stretch