• warm up a little bit, make sure you’re loose, 10 mins walk on stairs or something
  • 15 push ups
  • 15 jump squats
  • 15 Bent over dumbbell row
  • 15 close hands push ups (knees if you have to)
  • 20 alternating lunges, each leg 20 reps
  • Pull ups to failure
  • 20 mountain climbers knees inside elbows
  • 20 mountain climbers knees outside
  • 20 burpees
  • 20 minutes steady state cardio on stairs