Warm up
3 rounds
10 m lateral band walk
10 good morning
3 rounds
3 inchworms
6 Spider-Man planks
3 rounds
25 m high knees
10 stationary side lunges
3 rounds
25 m butt kicks
10 push ups
Workout
5 exercises
Round 1: 4 sets of 20s on 10s rest
Round 2: 3 sets 40s on 30s rest
Round 3: 1 set 60s
For example, row for 20s and rest 10s for 4 rounds. Then go to next exercise and do the same thing. Once you complete all exercise do 3 sets of 40s with a 30s rest.
The last round do 1 set of 60s each exercise.
Exercises
Row or ski
Side sit ups (switch every 5-10 reps)
1 arm Db squat to press (switch every 5-10 reps)
Deadlift
Lat pull-down
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