Plenty of running between exercises

Warmup

Lower: LSH
10 tuck jumps
20 prison squats
30 alternating lunges
40 butt kicks

Upper: Plank

10 dry docks
20 merkins
30 shoulder press
40 overhead claps

Core:

10 cadence American hammer
20 cadence mountain climbers
30 LBC's
40 bridge kicks

Mary

Welcome FNG Rafiki