Every 1 min for 20 mins, alternating between:
Monostructural Cardio, 45 secs
Walking Lunge, 45 secs
Up-Down, 45 secs
Plank Hold, 45 secs
Finisher:
2-3 rounds for quality -rest as much as you need
1 length lateral band walks r/l
20 glute bridge marches
30-60 sec hollow holds
30-sec hang from bar
20 calf raises
30 sec sprint on AD
Strength Squad:
Squat and Bench Supersets