"In The Red!"

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