Beast Mode On

4 rounds

200m. run
20 superman
20 pushups
20 iceskaters
20 V-ups
10 decksquats
10 walkouts

Before & After

Rounds depending level
Advanced: 5; Intermediate: 4; Beginner: 3

20 split squats
10 pike shoulder presses 
10 leg raises 
6 staggered push ups
6 tricep extentions
20 seconds hollow hold 
10 burpees

And then...

 15 minute stretching

Enjoy!