General Warm-Up
Two rounds of:
12 Calorie Bike
10 Air Squats
200 Meter Run
and then…
Two-three rounds of:
10 Banded Sumo Good Mornings
12 Banded Face Pulls
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat
Long Conditioning
Every 7 minutes, for 35 minutes (5 sets):
400 Meter Run
10 Toes-to-Bar
15 Sumo Stance Single Kettlebell Deadlifts (24/16 kg)
20/18 Calorie Assault/Echo Bike
Goal < 5 Minutes each set