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Warm Up:  

1 minute row
20 squats
20 reverse crunch
1 minute jump rope or step up
20 tri cep dips
20 leg raise

every 5 minutes for 20 minutes or 4 rounds: 

  • 400m run 
  • 20 kb swing 
  • 10 Burpee 

CASHOUT: 

  • 30 V ups / Tuck ups 
  • 60 Bicycles 
  • 30 weighted sit ups 
  • 60 flutter Kicks 
  • 30 toe touches 
  • 60 mountain climbers