Warmup:
4 Sets each
200 Meter walk or jog
20 Jumping jacks
10/10 High kicks

Dynamic Stretch:
Hollow Body Inchworm + Push-up + Downward Dog

Workout:
Tabata (20 Seconds of max reps, 10 Seconds off x 8 Sets of each movement)
Mountain climbers
Supine toe touches

Workout: For Time
21-15-9
Air squats
Plank shoulder taps
No push up burpees
*Do 21 Reps of each movement first, then 15 Reps, then 9 Reps

Cooldown:
Low Back, Hips and Hamstrings