10 mins warmup. Spend time warming up hip flexors, squat mobility, quads and hamstrings.

Block 1: 50+ mins

This workout is a partner style you go, I go workout. However, if you do not have a partner you can complete this on your own. If you are completing this workout on your own, just rest the length of time it took you to complete your reps and you can divide the given reps in half.

Each number and bullet point goes together. Complete your strength exercise and condoning exercise reps/calories before moving on to the next. You can break these numbers up however you want..