Cardio: :40 on / :20 off each movement

1. squat dissociation (cardio machines: 80%)
2. squat jacks (cardio machines 80%)
3. run in place (cardio machines 90%)
4. burpees (cardio machines 100%)

Strength: :40 on / :20 off each movement

1. prisoner squat
2. sumo dead lift
3. cross over lunges
4. wide step back lunge

Repeat 2 more times.