30 minutes on the clock, 10 reps of each exercise, as many rounds as you can. That is the challenge for this workout. Get ready to move fast, with good form, and push yourself out of your comfort zone. Good luck!
10 Reps of each x 30 minutes total
Squat with overhead press
Decline push ups (feet on physioball or bench)
Lunge row (on each side): In a lunge with right leg forward, place right forearm on right thigh. Flatten back and do a row with the left arm
Lateral shoulder raise
Punches with weights
30 second cardio burst (sprint, high knees, jump rope, run up the stairs, etc.)