Cardiologist

Warm up

3 rounds

25 m toe walk

25 m duck walk

3 rounds

10 m side lunges

10 m soldier kicks

3 rounds

25 m sled push

25 m butt kick

25 m high knees

Workout

30:00 Amrap (minimal rest) (do prescribed rounds then move on to next, put on repeat)

3 rounds

100 alternating rope slams

50 m back pedal

100 bicycles

Then do 

3 rounds

25 bicep curls

50 m sled push

12 hr push ups

Then do 

3 rounds

25 plyo lunges (15 back lunges as variation)

50 m power skip

25 knee pull ins

Repeat for the remainder of the 30:00

Online Self Defense Course