I know it's hard, I wrote it :D

Warm Up - Toe Tag 3min x Knee Tag 3min x Shoulder Tag (No Moving) 3min

Time Keepers (4 min)

10 Situps x 30 Flutter Kicks | Fast Hands

20 Plank ALT lifts x 7 Commandos | Body Rips

10 Jumping Lunges, 10 Jump Squats | Freestyle

Time On/Time Off - 1, 2, 3 | 1, 1, 1, 2

AMRAP (7 min) - 7 Burpees, 7 Push Ups, 70 Squat Pulses

Finish Them (4 min) - 1 min Shadowbox | 1 Min Plank