Warm-up: 2 sets of:
60sec Plank on Elbows
30sec Ground to Sky Touches
30sec Plank Burpees
30sec Alternating Curtsy Lunges
30sec Alternating Plank Punches (elbows) 
30sec Glute Bridges Rest 30sec

Strength:

1a) Dumbbell Box Step-ups x 8 each

1b) Ring Dips x 5 @2211

Workout of the Day:

As Many Rounds and Reps as Possible in 7min of:

7 Burpee to 6” Target

7 Russian Kettlebell Swings (53/35)

7 Box Jump (24/20)

.Finish:

3 sets

20 Seated Compression Pikes

15 Tuck-ups

10 Hollow Rocks

Rest 30-60sec