Warm-Up.
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
Followed by…
Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side
Then…
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Cossack Squats with Kettlebell Goblet Hold
400 Meter Run