Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1 min for each exercise, with 1 min break after each round

Hand stand push-ups
Double-unders
Toes to bar
Box jumps
Glute Ham Sit-up

Score is off number of total set like fight gone bad

Cool Down:
Static stretching to help gain flexability