Warmup: 50 burpees
Mobility: couch, chest, add pigeon
squats 100 w/barbell, kb or dB (get heavy)
Push-ups 100 or floor presses
Kb swings 100 or Knee to elbows (per side)
*work 20 seconds on 10 seconds rest until you complete total reps. Complete 100 reps of 1 exercise before moving to the next movement. rest 2 minutes between exercises.
After: 30 minutes of cardio (walk,run,bike,row)