Warm Up:  

• 400m 

• :60 Jump Rope 

• 25 Hollow rocks or hold 

3 x 10

• Air Squat (pause at bottom) 

• Front Delt Raise 

• Band Pull Apart 

5 Sets Increasing Effort Per Set

• 10 Dumbbell Thrusters 

• 10 Dumbbell Burpees

• Sled Push 1 way (Tough)

• Assault Bike 60sec
  *rest walk 2mins
  **Every set increase the number of Calories you get on the Assault Bike and increase the speed of your DB burpees