WARM UP

1MIN cardio of choice
-INTO-
4MIN AMRAP
8 sit throughs
8 air squats
8 db tricep extensions

Cardio Options:

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

WORKOUT: FULL BODY

For Time (30MIN CAP):
1-2-3-4-5-6-7 Turkish Get Up (and back to floor)
3-6-9-12-15-18-21 Push Ups