warm up
3 rounds
25 m toe walk
25 m duck walk
25 m alternating side lunges
25 m soldier kicks
100 m jog
3 rounds
25 m high knees
25 m butt kicks
25 m shuffle
25 m shuffle
100 m back pedal
{7:00}
3 rounds
20 bicep curls (light weight)
20 tricep kickback (very light weight)
100 m carioca
{13:00}
workout
10 rounds
50 m sled push (light weight run)
250 m row
50 m sled pull (light weight back pedal)
12 calories on the assault bike
100 m back pedal
100 m run
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