Today’s cardio during my workout with vikingfitnessmd - 5 sets of 30 seconds of Tyre flips and 30 seconds of ball slams with a 20 second rest between sets. When I first started the Tyre flips I could do 5-6 in 30 seconds. Today I ranged between 8-10. If you work hard consistently and are committed, you can achieve your goals. If you need a great trainer in MD, cannot recommend vikingfitnessmd enough! FitnessThreads