Warm up:
Tabata
Air squats
Side steps
then 1 minute Jumping Jacks
Workout:
Every 8 minutes, for 32 minutes (4 sets): 50 DU 20 Dumbbell Squats (15-20Kg/7,5-10Kg) 20 Walking Lunges with DB Farmer’s Carry (15-20Kg/7,5-10Kg) 800 Row/ Bike on Airdyne
Postworkout:
4 Rounds as long as possible of
Handstand hold
L-Sit hold