Warm up:
6 minute Tabata
Squat reaches
Arm Swings (hugs)
Tempo Air squats (3 second descent)
Up Downs
Bodyweight Good morning
Bodyweight thrusters
REPEAT
Conditioning:
Every 3:00 x 5 sets:
12 Alt. Front Rack Lunge
10 Updowns
20 Medball Thrusters
Cooldown:
2:00 easy cardio
Accumulate 2:00 in a plank position