Or well 16 minutes, not counting warmup and rest breaks. Close enough.
Warmup
1 lap low, 1 lap off
1 lap quick, 1 lap off
1 lap low and quick, 1 lap off
x 3 rounds
Workout
vertical jumps 20 sec, rest 10 sec off x 8 rounds
lateral shuffles with 45s 20 sec, rest 10 sec x 8 rounds
lateral slides with chips 20 sec, rest 10 sec x 8 rounds
kamandas 20 sec, rest 10 sec x 8 rounds
Take 2–4 min rest breaks between sets, I didn't time our breaks but I'm guessing we did closer to 2 min—just long enough for breathing and heart rate to return to normal.
