Warm up-
3 Rounds
20 jumping jacks
15 squats
10 push ups

Repeat this 3 times. fight gone bad style
1 Minutes at each exercise
Minute 1- air squats
Minute 2- Push ups
Minute 3- High pulls with dumbbell or barbell
Mintues 4- v ups or sit ups
Minute- 5 Lunges

****rest minute 6 then start all over.