Flow

Warm-up
10-15 min
20-30 glute bridges banded
:30 low hops on plate or SD Stepper
1 min cardio
1 min plank

Simple flow moving stations each minute. Experiment with movements and loading throughout - each round can stay the same or be varied - choose height of box and load, alternating legs or 30 seconds each leg, single arm or bilateral curl to press, farmer carry or goblet or mixed grip, single arm swing or two handed heavy or light, low or high)