This will leave you exhausted and sweaty....but as long as you finish, that's all that matters!
First, lets start with a warm up jog, 5 minutes.
2-3 Rounds of this:
15 Step ups or Box Jumps
50 Push ups
75 Pull Ups (or rows) --->If you have a suspension strap or trx strap, this would be great to do body weight row with.
5 minute run