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

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