Flow

Warmup
10-15 min
1 min cardio
10 banded good mornings
10 banded bent over rows
1 min plank

Work within the 'movment' minutes in an amrap style. For example, after 1 min cardio, you will complete as many rounds of 10 air squats and 10 pushups as possible. After the minute expires, move to 2 min cardio. Then as many rounds of 50' Farmer carry and 50' deadwalk (3-5 deadlifts into 3-5 steps farmer carry for 50'). As minutes increase, so will work within them. Keep cardio steady througout.