Warm up: 5 min of choice cardio
Try this quick, full body warm up: Full Body Movement Prep
Main deal:
3 rounds of:
(30 wallballs (14/20#), 40 air squats, 400 m run, 1 min rest)
This workout includes 1 min of rest between rounds. Take the rest! Make the rounds count
Can sub thrusters for wallballs (go light! like 15-20# DBs)
Also can sub 22/25 cal bike (Females = 22, Males = 25) or 500 m row for the run. OR go 2 min of choice cardio
DFD Wellness 