SETTING THE TIMER:

*Use your own timer for this is a time pyramid format*

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WARM-UP:
3 rounds: 10 air squats, 10 shoulder taps, 15 jumping jacks

WORKOUT:
(2 Circuits, 4 exercises in the circuit | 5 rounds each circuit | AMRAP in between circuit 1 + 2)
*The timing of each round in the circuit will as shown below*
ROUND 1: 30 seconds
ROUND 2: 60 seconds
ROUND 3: 90 seconds
ROUND 4: 60 seconds
ROUND 5: 30 seconds

Circuit #1:
Sumo Squat
Walking lunges
Lateral Hop + Jump squat
Thursters

REPEAT ROUND 4 MORE TIMES (following time sequnce above)

THEN...

5 MIN AMRAP
30 High knees
20 Mountain Climbers
10 Burpees

THEN....

Circuit #2:
Bicep curl + OH tricep extension
Toe tap + shoulder tap
"special" deadbug
Renegade row + push up

X FACTOR:
2 minutes: Weighted burpees

COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)