Warm-Up:

Foam Roll Upper Back T-spine
Lacrosse ball trap/scap
Foam Roll Legs
Couch Stretch
Pigeon Pose

3 Rounds:
8 Pushups
8 AbMat Sit-Ups
8 PVC Overhead Squats

Strength:

Front Squat:

5 sets of 3 reps each set
increase weight each set

Conditioning:

3 Rounds:

75 Double Unders (150 Singles)
50 Squats
25/20 Calorie Row