-Warm Up-

All of these down and back

Go through it 2x’s

High knees

Butt kickers

Side shuffle

Walking hamstring stretch

Walking hip flexor stretch

Duck walk (walk in the bottom of a squat)


EMOM x 40min.

Min. 1.) 15/12 Calories of your choice

Min. 2.) 12  Burpees

Min. 3.) 50 doubles/singles

Min. 4.) :45 plank hold (on forearms)

Cals can be between the assault bike, row, or ski.

Goal on the cals is to be done in the 30-40 second time domain. 12/10 or 10/8 the sprint on the cardio is the important part go HAM