3 Rounds
10 m duck walk
10 m toe walk {1:30}
2:00 row
3 Rounds
10 m lunge w/ twist
10 m solider kicks {7:00}
1:00 assault bike
3 Rounds
4 side lunges
4 inchworms {11:00}
2:00 row
3 Rounds
10 m lateral plank walk
20 m walking lunges {17:00}
1:00 assault bike
4 Rounds
10 m bear crawl
20 m db walking lunges (moderate weight) {23:00}
2:00 row
4 Rounds
10 m backwards bear crawl
20 m kettlebell lateral sumo squat {32:00}
1:00 assault bike
4 rounds
10 box step ups
20 box dips {38:00}
2:00 row
4 rounds
20 m toe walk with alternating bicep curls
20 m lateral goblet squats {46:00}
1:00 assault bike