Warm Up:

5 Sumo Stance Triple Touch (M + L + R =1)

5 Inchworms + Pushup to Cobra Twist (L and R twist)

3 Rounds at increasing speed:

Row/Bike/Jog x :30

6 Alt. Lunges

6 Updowns

3 Burpees

Workout:

Every 3:00 x 5 sets

Row/Bike/Run x (15-20 cals/100-200m Run)

12 Burpees

*Go HARD each set. Make sure you get at least 60 secs of rest each round*