Equipment Needed: A Torpedo or Medium Weights

Cardio (21 minutes):

3 Minutes:
12 Push Press
8 Swings
...then...
3 Minutes:
30 High Knees
10 Half Burpees
...then...
3 minutes:
12 Goblet Squats
8 Leg Extensions
... then ...
3 Minutes:
20 Lizard Twists,
6 SB Russian Twists
...then...
3 minutes: 1
2 Goblet Squats
8 Leg Extensions
...then...
3 Minutes
30 High Knees
10 Half Burpees
... then ...
3 Minutes:
12 Push Press
8 Swings