"Now therefore ye are no more strangers and foreigners, but fellowcitizens with the saints, andof the household of God."
Five minutes skipping rope. Followed by tabata box jumps to a 20in box.
5x8 Zercher squats w/axle 165lbs
5x8 KB strict press each arm (use a weight that is hard, but doable for all 8 reps unbroken)
200m Sled drag/farmer carry 100lb sled/45lb KB's each hand