Warm up
3 rounds
10 m heel walk
10 m toe walk
3 rounds
10 m side lunges
10 m frankensteins
3 rounds
10 m bear crawl
10 m monster walk
3 rounds
10 m inchworm
10 m lunge
250 m row
Workout
30:00 max rounds
50 m sled push (increase weight as needed)
100 m back pedal
25 m bodyweight lunge
25 m backwards bear crawl
50 m shuffle
500 m row
10 calories on the assault bike
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