30 minutes doormouse cardio circuit…
one minute on 30 seconds off.
jacks, burpees, stairs, deadlifts, pullups, push ups, etc.

3 super sets (one exercise after the last, no rest with the same bar never touching ground)
@ 65 lbs…
barbell bicep curl x10
jump squats x10
over head iso hold (press bar overhead and hold) 20 seconds
barbell row x15. rest one minute in between supersets.

treadmill intervals
one minute warm up
six one minute sprints {2.0 incline, 5 minute mile speed (12.0)} with one minute rest (4.5 speed)

extended yoga stretch, deep breathing cool down.