Warmup 10 min treadmill HIIT 3 x 30 seconds Superset - Hip trust 3 x 10 - Box step ups 3 x 10 Superset - Barbell deadlift 3 x 10 (or KB deadlift) - Box jump 3 x 12 Finisher x 2 30 Kb swings 30 Sec side plank (both sides) 30 Cal air dyne