Warmup: 3min Row, 10 burpees, 60 second plank, 10 squats, 30 second Lunge stretch each leg.
Strength: 10 sets of 2 DB Thrusters every 60 seconds. The weight should be light and you want to move really fast. 5 sets of 5 each leg BB Lunges with the bar on your back.
Metabolic Conditioning: Tabata. For each exercise complete 8 sets of 20 seconds work to 10 seconds rest (4min per exercise) then rest 1 minute between exercises. The four exercises are DB Swings, Pushups, DB Front Squats (DB on your shoulders), Situps. Use 1 40# DB for the Swing and 2 40# DB for Front Squats. Scale the weight appropriately. Count the number of reps for each exercise.
Post the loads and the number of reps per exercise to comments.