1st part

4 rounds for time, 1 min rest

10 burpees

15 sit-ups

30 squats

10 burpees

15 hill touches

30 jumping jack

2nd part

3 rounds, 30 sec rest between them

30 sec wall sit

10 air squats

30 sec plank

30 sec rock climbers

3rd part:

Tabata 5 rounds 40/20 of bridge