Equipment Needed: A Torpedo or Medium Weights

Cardio:

20 Torp Jacks
2 Mountain Jumps
2 Leg Extensions
20 Power Curls
4 Mountain Jumps
4 Leg Extensions
20 Goblet Reverse Lunges (alt)
6 Mountain Jumps
6 Leg Extensions
20 BO Row
8 Mountain Jumps
8 Leg Extensions

Then carry on with the sequence increasing the set count on Mountain Jumps and Leg Extensions by 2 reps between each movement