Warm up
5:00 Round Robin
10 side lunges
10 soldier kicks
10 m duck walks
10 m toe walk
5:00 Round Robin
4 inch worms
4 spiderman lunge
4 I-surrenders
4 squat to knee rotations
Workout
5:00 Assault bike (max distance)
5:00 DB lunges (max distance)
5:00 20 m bear crawl + jog back to weight + do 10 bicep curls + repeat
5:00 tricep push down (heavy to light)
5:00 Row (max distance)
5:00 lunge (max distance/bodyweight only)
5:00 step ups (max distance)
5:00 sled pull