The 30-20-10 Workout
For this workout, the goal is complete 3 rounds of the exercises in the shortest amount of time.
For the first round, perform 30 reps of the exercise.
For the second round, perform 20 reps of the exercise.
For the third round, perform 10 reps of each exercise.
Take rest as you need it! If you are doing this workout at home, see modifications below (*)!

active stretching and a 1,000 meter row or 1 mile jog

The Workout:

*At Home Modifications:
For press jacks and dumbbell thrusters: Use water bottles instead of dumbbells
For Kettlebell swings: use a gallon of water, a bottle of laundry detergent, or put 1-2 sealed water bottles in a sturdy bag and use that!

Cool Down:
Foam rolling and stretching. Focus on the IT bands, quads, hips/glutes, lats, upper back and calves.