Warmup:
3 rounds:
30s jog in place
30s mtn climbers
30s high knees
30s butt kicks
30s jumping jacks
Then you will do 4 rounds of the following movements for a 32 minute workout.
Min 1: 1.5 squats
Min 2: jump squats
Min 3: Pike or box HSPU
Min 4: Pushups with twist
Min 5: sprinter lunge
Min 6: sprinter lunge with jump
Min 7: Supine elbow pull
Min 8: Sliding lat pull down
repeat 4 times