5 minute Assault Bike warm up
+
5 minute movement warm up
+
60 minutes @70%
1 minute Bear Crawls
1 minute Crab Crawls
2 minutes Rowing
1 minute Step-Ups
1 minute Walking Russian KBS (light)
2 minute Assault Bike
1 minute Bird Dogs
1 minute Deadbugs
2 minutes Single Unders
+
10 minutes stretch
