Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Walking Lunges (Forward)
• 10 Walking Lunges (Backward)
• 10 Back Extensions
• 10 Tricep Dips
• 10 Bodyweight (Inverted) Row
• 5 Underhand Grip Pull-Ups, 5 Overhand Grip Pull-Ups

Workout:

• 40 metre Waiter's Walk (24kg Kettlebell left arm overhead) - 12kg for women
• 40 metre Waiter's Walk (24kg Kettlebell right arm overhead) - 12kg for women
• 3 sets x 5 Push-Ups (2 x 20kg/45lb plates on back) - 10kg/25lb plate for women  
• 5 sets x 4 Pull-Ups (1 wide, 1 narrow, 2 x alternate grip, 1 underhand)
• 2 sets x 5 Squats (person of similar bodyweight on your back)
• 20 Knees-To-Elbows
• 10 Burpees (1 press-up per burpee)