Very brief stretch and a 5 minute walking warmup

Three times through (slashes delimit differences between rounds) 30/30 HiiT set:
 – Forward lunge / Lateral lunge / Reverse lunge
 – Lat pull-down (30lb) / Lat pull-down (60lb) / Chest Press (80lb)
 – High knees in-place rapid jog
 – Ab roller

Cool down with 5 minute walk