So here's an idea for a quick one that should take you 30 min including warmup.
Complete your pre-hab and movement prep.
The first section includes warm up components, so don't delay, jump into this one.
Part 1: (total 5-6min)
Skipping x 2min
Jumping Jacks x 20
Push-ups x 10
Skipping x 60s
Run the stairs: x 2 @87&88, x1 @89
3-7 pull-ups.
Part 2: -if there are not enough TRXs to go around work on Part 3 or 4 first.
TRX: 3 rounds -5-6 min total
-Archer push-up x 10
-Ts/Ys/Ws x 12
-Row x 10
-knee drive x 10
-Pendulum x 10
-Pike x 4
Part 3: 5min including 60s cool down
Tabata
-on bike, 20s hard : 10s spinning recovery x 8 rounds
Part 4: 3 rounds 6-8min
-Dips x 10 (use rack attachment, not bench)
-5 point lunge x 5
-Pop push-ups or push-ups hopping over med ball x 10
-Hammer curls x 10 -this can also be done with a sandbag. But don't let the set up slow you down. You're on the clock.
-Skipping x 60s
-Step up (onto box with knee drive) x 10/side
-finisher: row 1000m
If the rower is taken, pick your poison and match the time the rower outs in. Don't forget the stair climber at 89!
Now get your PR face on.
And keep moving forward.
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