WARM UP

1MIN Cardio of Choice
-into-
4MIN AMRAP:
10 alt. high kicks
7 burpees
4 cossack squats

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: FULL BODY

EVERY 3MIN x 5 ROUNDS:
8 Bent Over Rows
8 Double** DB Hang Snatch
8 Front Rack Lunges

*done as a complex
** if available

WORKOUT: FULL BODY

12MIN AMRAP
15 x Thrusters
200m Run*

*or 100 jumping jacks