Warm Up:  Every 2:00 for 8 min
0:-2min = 200m + max sit up
2-4 min = High Knee, Butt Kick, Lateral walk/ shuffle + 50 flutter kicks and 10 glute bridge

Every 5 minutes, for 30 Minutes (6 sets) for times:

•  1 Way Prowler  

• 10 Cal Bike

• 15 Air Squat, Lunge, Lat over, Step up, Kb deadlift (switch each round)

• 20 V-Ups/ Tuck ups or sit ups 

• 250m Row/Ski (scale as needed to get done within the time)