Equipment needed: weight bench, medium weight theraband, and a jumprope

Superset 1
Push Ups / Mt. Climbers / Swimmers in Push Up position:
Timed for 90 Seconds. Perform 15 Push Ups, 15 Mountain Climbers (each side), 15 Swimmers in Push Up position, then 15 Knee Ups on the floor. Repeat the pattern as many times as you can in the 90 seconds. After each 90 second superset, rest 60 seconds, then start next set. 3 sets @ 90 seconds each

Superset 2
Jump Rope / Plyometric Jump Squats:
3 sets (each) of 2 min Jump Rope and 1 min Plyo Jump Squats

T Stands
Side lying (straight arm) Bridge timed hold at 45 seconds each. Do 1 (45 sec) Bridge on each side followed by 30 seconds rest.
3 sets @ 45 seconds each (per side)

Superset 3
Burpee (bodyweight) / Crossover Jumps on Bench:
Perform 15 Burpees in a superset with 15 Crossover Jumps (on weight bench)
3 supersets with 60 seconds rest between the them

Walkouts:
Start in by bending over and touching fingers to toes. Next, walk hands out to push up position, do a push up, then back to toe touch. Repeat without standing up until set is finished
3 sets of Walkouts x 10-15 reps

Superset 5
Theraband Bicep Curl / Theraband Upright Rows / Shadow Box (can be done with weights):
Start with feet on band, palms out. Time 30 seconds of bicep Curls, 30 seconds of Upright Rows / and 60 seconds of alternating punches. Total drill is 2 minutes. Rest 45 seconds between sets
3 timed supersets at 2 minutes each

Jumping drills (3 different exercises):

Lie you jump rope straight on the floor. Start by standing with both feet to one side of the rope. Jump across and back 40 times, then single foot across and back 20 times, then the opposite foot (single foot jump) across and back 20 times, lastly, face the rope, put both feet together, and jump across and back 40 times.
Perform this drill 3 times with 30 seconds rest between sets