Warm up: 3 Rounds

5 Tall Grasshoppers each Leg

20 Jumping Jacks

10 Alternating Squat Reaches

5 Air Squats + 5 Jump Squats

Conditioning:

Every 2:00 x 10 sets (20 mins total)

1) Row/Bike/Run x( 250m)(15/12 cals)(200 M)

2) 15 Squats (Goblet or Front Squats)

*The cardio and squats are done on different intervals

-from 0-2:00 you will do your cardio

-from 2:00-4:00 you do your squats

repeat for 10 total sets (5 of each)

Cooldown:

2:00 easy movement on your cardio equipment

Clean your stuff up