"Within regs" are GED soffee Ts that meet military regulation, check em out

Workout


Warm up:
30 seconds of:
high knees
Butt kickers
Lunges
Jumping jacks
Lateral lunges
Inch worms
Karaoke

Then

Sumo Deadlift (KB or DB if no barbell): 20-15-10-5 @moderate load

Then

Every minute on the minute 20 minutes
Odds- 10-15 toes to bar or knees to elbow
Even- 10 front rack lunges (KB, DB or BB)

Then

Accumulate 10 minutes in a plank
x200 m run every break

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