Warm UpWarm up exercises are an essential component to be done before any exercise routine because they loosen and prepare the muscles for the workout that is to follow. If these are not done then it can cause injuries and lead to complications. Warm ups would include simple running and jogging exercises, air squats, sit ups and walking lunges. These could be done in sets of 2 each containing 20 reps.

Box Jumps
Use a sturdy box for this one. Stand in front of the box and then squat low and jump onto it. Make sure your knees do not cross your toes. When you're on top of the box, stand straight and then jump down.

Pullups
Max reps until failure.

Repeat

ThrustersTake a barbell and hold it in an overhand grip, wider than shoulder width apart. Now squat with it and then extending the hips stand straight up. When the hips are fully extended throw the barbell out using the bar's momentum and taking your arms into a overhead press so that your arms are fully extended. Bending the arms at the elbows return the bar to the front squat once again. Repeat.

Pushups max in 1:00 - resort to knee pushups too.

Rest 20 seconds
Repeat

Repeat all above exercises

Hamstrings on Ball

Ball Pass From hands to feet

Repeat

Obliques on Ball

Mountain climbers with rows