A while bunch of leg and arm and shoulder warmup reps, different types of stretches and push-ups and a lunges and squats
Then 4 straight Tabata cycles of max reps pull-ups, max reps push presses with 35's, max sit-ups, max sumo deadlift high pulls 45lb.
Rest
4 sets no time 40' hand stand walk then 10 v-ups.
Stretching