WARMUP
3 rounds of:
30 Jumping Jacks
10 Air Squats
0:30 Side Plank/Side

WORKOUT
10 rounds, for reps, of:
0:20 Alternating Leg V-Ups (or Tuck Crunches)
0:10 Rest

Rest about 2:00, and then…

21-15-9 reps of:
Thrusters
Tuck Jumps

Rest 2-4:00 and repeat the 21-15-9.

COOLDOWN
2 rounds of:
0:10 Alternating Scorpion Stretches
0:30 Seal Stretch
20 Scapular only Push-Ups
0:30 Calf Stretch

Then…

Accumulate 2-3:00 in a Handstand Hold or Overhead DB (or whatever weight you have) Hold.