Let’s do this!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Perform 3 rounds.
15 Goblet Squats with a Bicep Curl at bottom
14 1-Arm Swings (1-1)
13 Lateral Step-Up with Abduction (13/side) 
12 Dips (alternate) 
11 Incline OR Decline Push-ups 
10 Box Jumps (step-down ONLY – mod with step-ups) or Walking Lunges 
200 meter run