WARM UP

5min running clock
1min – scorpion tail
1min – reverse scorpion tail
1min – shoulder circles
1min – up/downdog
1min – slow calf raises

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

8 ROUNDS FOR TIME (25MIN CAP):
5 bent over row + upright row
10 front squat
20m bear crawl
40 double unders