Warm Up
30 seconds work / 10 seconds rest x 3 rounds
Shuttle Runs
Floor Sweepers
Side Lunges
Cat Cows
Quadruped thoracic rotations – left side
Quadruped thoracic rotations – right side
Cardio Circuit
20 seconds Max Sprint
Every Minute on the Minute x 15 rounds
Complete the calories you did in max 20 seconds