6 exercises - 6 sets - 30 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

1. Squat high knee punch
2. Squat press
3. Mountain climber
4. Negative curls
5. Renegade rows
6. Stiff leg dead lift

3 minute extreme endurance - 1. Jump rope - 2. Full downs - 3. Shadow box