Warm up
3 rounds
:10 duck walks
:10 toe walk
3 rounds
:10 inch worms
:10 sea turtles
3 rounds
:10 high knees
:10 butt kicks
3 rounds
:10 shuffle
:10 Carioca
3 rounds
:10 bear crawl
:10 plank
Workout
5 rounds
:25 push up
:50 back pedal
5 rounds
:25 bent over row
:50 run
5 rounds
:25 db burpee
:50 of 10 plyo lunges + 10 butt kicks (stationary)
5 rounds
:25 curl to press
:50 broad jump or low walk
5 rounds
:25 db sumo squat to upright row
:50 of 10 m shuffle + 10 m back pedal