Warm up:

Run ¼ mile

30 sec high knees

30 sec butt kickers

30 sec walking lunges

30 sec monster walk

30 sec push up with rotation.

Run ¼ mile

Workout: each group of exercises 3 min

10 burpee push up

20 gorilla squats

10 pull ups

Run ½ mile

20burpee frog hop

10 walking push ups

25 jumping squats

Run ½ mile

15 burpee with hands on curb , then jump on curb

20 squat on, squat off of curb

20 up,up, down, down on curb

Run ½ mile