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50′ butt kick
50′ high knees
50′ side shuffle L
50′ side shuffle R
50′ bunny hop
50′ low skip
50′ high skip
20 mountain climbers
10 spiderman
10 bootstrappers
10 jumping squats
3 sec pause at bottom, 5 sec pause at top
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run, 400 m
Row, 500 m
Goal: 15 Minutes
4 Rounds not for time
10 single leg deadlift / side
100′ single arm KB carry (heavy)
