Warm up
3 rounds
20 m light jog w/ arm circle (10 m each side)
20 m jog
:30 plank
3 rounds
20 m butt kick
20 m high knee
:30 plank
3 rounds
20 m shuffle
20 m jog
:30 plank
3 rounds
20 m bear crawl
50 m backpedal
Workout
25:00 Amrap
500 m row or 400 m ski
25 squats (fast as possible)
25 shoulder taps
40 m bear crawl
100 m back pedal
25 plyo lunges
25 alternating speed bicep curls
40 m backward bear crawl