Warmup
1/2 deck of cards - quick jabs.squats, push-ups, jumping jacks
Strength/Conditioning
AMRAP 5 - keep this light and fast
10 weighted lunges + 10 curls + 10 s2oh
Conditioning
EMOTM x 20
Minute 1 - 20 jumping lunges
Minute 2 - :45s wall-sit
Minute 3 - 50 double unders or 50 mountain climbers
Minute 4 - 20 one arm KB/DB swings
Crunch Time
Star Fish Crunches
90/90 Crunch
60s/45s/30s/15s of each movement with a few seconds for transition