45 min killer Cardio with no cardio machines

First warm up (I jogged outside for 5 minutes)
Dynamic Stretching

Circuit 1
Med ball burpee jumps 3 sets of 15

Circuit 2
20 25 yard sprints

Circuit 3
FLP's 8 reps for a total of 21 raises
Band Pull Aparts ~35 reps
Hammer curl 2 band curl~15 reps/bands done to failure
Triceps dips with feet on ball till failure
Repeat 3X

Circuit 4
3 25 yard sled pushes

Circuit 5
Roman Twist
45 second Jump rope
Weighted Crunch
45 second Jump rope
Repeat 4X