Complete 3 rounds of:
A) Weighted Step-ups 10 each leg
B) Dumbbell Row 10 each arm
C) Dead Bug Hold 30 sec count
Every 4 minutes for 16 minutes, complete one round of:
2 laps of the gym
Move at an intense pace and then you will have rest following each bout of work. This is a form of interval training, move at a rate of perceived exertion of 8/10.