WARMUP
3 rounds of:
5 Inchworms
20 Plank Jacks
10 Reverse Step Lunges (total)
20 Single-Leg RDL

WORKOUT
AMRAP, in 8:00, of:
8 Burpees
40 High Knees, 40 Jump Rope or Short Run (no longer than about 0:40)

AMRAP, in 8:00, of:
8 Burpees
16 Step-Ups (to a solid bench, chair or ledge)

ADVANCED VERSIONS
AMRAP, in 8:00, of:
12 Push-Ups
12 Hang DB Clean & Jerks

AMRAP, in 8:00, of:
12 Weighted Step-Ups
12 Push-Ups

COOLDOWN
8 rounds of:
0:20 Russian Twists
0:10 Rest