Warmup: Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching followed by 5 slow squats (hold at the bottom for a 5 count then drive through your heels and return to the top), 10 Pushups, and 30 Jumping Jacks.
Complete 3 Rounds as quickly as possible
Run 0.5 miles (~800 meters)
20 Goblet Squats w/KB
Try to keep this workout in the 16-24 minute range. Pick a weight that you can manage, but DO NOT pick a weight too light to provide a challenge! Have fun!