Warm Up: 1 mile run

 50 walking lunges

 50 squats

 25 push  ups

 50 high kness

 50 butt kickers

Workout:

 25 jumping pull ups

 25 spiderman push ups

 1 min bear crawl

 run 1/2 mile

 25 burpees with a push up

 50 box jumps straddling box

 1 min wall sit

 run 1/2 mile

 50 side squat with a hop

 50 hanging abs from pull up bar (knees to chest)

 1 min high knees

 run 1/2 mile

 25 pull ups (hanging)

 25 walking push ups

 1 min bear crawl

 run 1/2 mile

 25 burpees with a box jumps

 25 single leg squats with one leg on the box

 1 min wall sit while holding a weight overhead

 run 1/2 mile

 50 gorilla squats

 50 hanging abs with a pike

 2 min high knees

 run 1/2 mile