Warm-up:
4 Sets:
30 Second run
15 Air squats
10/10 Plank Shoulder taps
10 Inch Worms

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

Strength: Every Minute on the Minute for 10:00 Do:
Minute 1: :30-:45 Arch Hold
Minute 2:  :30-:45 Max rep Plank Shoulder Taps

Workout:
Every 4 Minutes x 4 Sets Do:
200 Meter run
15 Jump squats
6 Burpees

Yoga:
Shoulders and Spine