Workout

Warm up:
30 seconds of:
high knees
Butt kickers
Lunges
Jumping jacks
Lateral lunges
Inch worms
Karaoke

Then

Sumo Deadlift (KB or DB if no barbell): 20-15-10-5 @moderate load

Then

Every minute on the minute 20 minutes
Odds- 10-15 toes to bar or knees to elbow
Even- 10 front rack lunges (KB, DB or BB)

Then

Accumulate 10 minutes in a plank
x200 m run every break