WARM UP

5MIN running clock:
:60 x Glute bridge
:60 x Running butt kicks
:60 x Shoulder circles
:60 x Running high knees
:60 x Spider man lunges

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

E4MIN x 5 ROUNDS
:30 reverse plank
20 front rack lunges
10 thrusters
Wall sit until the 3min mark
-rest 1:00-