Jump Rope Warm Up
10-20-30-40-50 Double Unders - Unbroken sets.

5 Set of :
10x Incline BB
10x Plyo Pushups
10x Rollout on ball

4 Sets of:
Cable Flys - Changing the position each time
Reverse Grip Bench
Leg raises while holding the bench bar

3 Sets:
Weighted Dips
Weighted Atomic Situps
Close Grip Pushups on DB

Tabata Sequence w/ Battling Rope
(20 Sec on, 10 Sec off for 4 minutes)
For the first 20 sec, start with a double wave, then single wave, then reverse circles and finally throw downs.  This way you will be doing each variation twice.