Warm up
3 rounds
25 m toe walk
25 m duck walk
3 rounds
10 m side lunges
10 m soldier kicks
3 rounds
25 m sled push
25 m butt kick
25 m high knees
Workout
3:00 bike
3:00 5 hanging leg lifts + 15 speed squats
3:00 10 bentover row + 30 buttkicks
3:00 25 m bear crawl + 50 back pedal
3:00 20 tricep pushdowns + 20 ice skaters
3:00 row or ski erg
3:00 25 m sled push + 25 sled pull
3:00 10 bird dog + 50 mountain climbers
3:00 Punching bag: 20 punches + 3 burpees (20 punches w/5 lb weights as variation)
3:00 row or ski erg