Intervals

This should get you going. You are going to need a nice fast jump rope and a hardhat.

After each round hit 2-minutes of jump ropes.

Round 1:

Renegade Rows with pushups

Hanging Knees to elbows

Med-Ball Axe Chop

Round 2:

Bench Side Flexion

Walking Bosu Pushups

Up, Up, Down, Down

Round 3:

Lunge with Medicine Ball Chop

Bicycles

Step-Ups

Round 4: 

Pike

Pull-up Burpees

Mountain Climbers

Do each exercise for 20 reps.