All of these down and back
Go through it 2x’s
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