General Warm-Up
10 Yards x walk on balls of feet
10 Yards x walk on heels, toes up
20 Yards x sampson lunges
20 Yards x skip down + jog back
20 Yards x lateral skip (both sides)
Into …
200 Meter Nasal-Breathing Jog
Bike x 30 Seconds @ light pace
Bike x 20 Seconds @ medium pace
Bike x 10 Seconds @ fast pace
and finish with …
200 Meter Run @ workout pace
10-20 Calorie Assault/Echo Bike
10-15 Kettlebell Swings
Every 8 minutes, for 32 minutes (4 sets) for times of:
30/20 Calories of Assault Bike
15 Kettlebell Swings
400 Meter Run
15 Kettlebell Swings