WARM UP

1MIN cardio of choice
-THEN-
4MIN AMRAP:
10/10 s/a bent over rows
20 calf switches
20 single unders

Cardio Options:

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

WORKOUT: ENDURANCE

FOR TIME: (30MIN CAP)
100 Alt. single dumbbell renegade rows (no push up)
200 double unders

*every 2mins (incl. 0:00)
run 100m OR do 30 mountain climbers