Warm up
3 rounds
:25 duck walk
:25 heel walk
3 rounds
:25 lunge w/twist
:25 frankenstein
3 rounds
:25 inchworm
:25 spiderman lunge
3 rounds
:25 froggers
:25 seated row (light weight)
250 row
Workout
4 rounds
:45 row
:15 rest
:45 db double snatch (light to moderate weight)
:15 rest
:45 5 mountain climbers + 1 push up
:15 rest
4 rounds
:45 assault bike
:15 rest
:45 db squat to press
:15 rest
:45 high plank w/ lateral walk
:15 rest
4 rounds
:45 sled push
:15 rest
:45 db squat into a curl
:15 rest
:45 push up into a pike
:15 rest
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