WARM UP

1MIN cardio of choice
-then-
2MIN AMRAP
10 Single DB front squats
:20 running high knees
-then-
2MIN AMRAP
10 Shoulder To Overhead
:20 running butt kicks

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

7MIN AMRAP:
200m run
15 thrusters

-rest 2MIN, then-

7MIN AMRAP:
200m run
15 russian twists

-rest 2MIN, then-

7MIN AMRAP:
200m run
15 step ups