Warmup: light gymnastic movements (somersaults, cart wheels, etc...)

3x

6x Bulgarian Split squat @ 25lb dbs
6x 53# kb swings
6x clapping pushups

Then

5 rounds

20m-40m-20m shuttle run
8x 2 pd KB swings
16x pushups

rest 1 min btw rnds

fastest round :49, slowest :51