Warm up
3 rounds
10 m duck walk
10 m toe walk
10 m side lunges
3 rounds
3 inch worms
12 soldier kicks
12 good mornings
3 rounds
4 spiderman lunge
12 birddogs
4 push up with a superman
workout
4 rounds
15 bicep curls
15 seated overhead tricep extension
25 m lateral sled pull (lightweight each direction)
4 rounds
12 bicep curls on incline bench
12 kickbacks (each side/light weight)
50 m sled push
4 rounds
15 tricep push downs on cable machine
15 db hammer curls
:30 max calories on the assault bike
4 rounds
12 crossover tricep extensions on bench (each side)
:45 max distance row machine
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