Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 4 x 10 @ 50% of push press
*20 minutes of cardio. Change speed, incline and/or resistance every minute. Go hard. 30 minute workout.
*AMRAP10, 2&2 air squats, sit-ups, 4&4 air squats, sit-ups, 6&6 air squats, sit-ups, etc.... Keep adding 2 reps to each exercise until the 10 minutes are up.