Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row
Strength: 4 x 10 @ 55% of deadlift
*20 minutes of cardio. Change speed, incline and/or resistance every 2 minutes.
*5 minute rest
*EMOM10, 10-deadlifts w/broomstick, PVC pipe or barbell. Use good form.
*Rest 5 minutes
*EMOM5, 10-box step-ups (20")
*5 minute cool-down walk