PF Conditioning - Conditioning/Strength Phases 1

This workout combines both cardio and strength and is a great overall circuit-style workout. Do this workout with intensity once you have built a good strength foundation. Foam rolling at the beginning will prepare the muscles for the workout by increasing blood flow and exciting the nervous system. Workout progression and reps: Progress through Foam Rolling exercises 1-6) as prescribed by videos.
All remaining exercises (7-16) are on timed intervals.
• Perform exercise for 30 seconds, 5 seconds rest, then move on to next exercise. 
• REPEAT circuit once.
• Stretch
Note: Do as many reps as you can in the 30 seconds WITHOUT COMPROMISING your form. If your form breaks down, slow down and build your endurance for the exercise 
PF Burpees
PF Band Front Raises
PF Lat Foam Rolling
PF Upper Back Foam Rolling
PF Piriformis/Glutes Foam Rolling
PF Hamstring Foam Rolling
PF Calves Foam Rolling
PF Quad Foam Rolling
PF Upright Jacks
PF Squat Jumps
PF In & Out Push Ups
PF Band Bent Over Rows
PF Dumbbell Biceps Curls
PF Bicycle Crunches
PF Deadlifts W/ Band
PF Reverse Lunge