Prep
2 Sets
Backwards single Unders x 60 sec
Quadruped Crawl forward x 25 ft
Quadruped Crawl Backwards x 25 ft
Banded Skater walk x 20 steps forwards
Banded Skater walk x 20 steps backwards

Essentials:
A.
From 0-10min
Pick either Row, Bike , Run, Or Ski
Every 2 min stop and perform
Straight Arm Kettlebell Russian Twist x 10 reps
Single arm Kettlebell Turkish Sit Up x 5 reps per arm

From 10-20
Pick a different one than the first 10 min, Bike, Row , Run, or Ski
Every 2 min stop and perform
Kettlebell L Crunch x 8 reps
Kettlebell Windmill x 4 per side

B.
Mobility / Cool Down
Walk / Jog backward x 400 meters
Static back Hold x 3 min
Butterfly x 1 min
Couch Stretch x 1 min per side
Lying Glute Stretch x 1 min per side

Fitness:
A.
From 0-10min
Pick either Row, Bike , Run, Or Ski
Every 2 min stop and perform
Straight Arm Kettlebell Russian Twist x 10 reps
Single arm Kettlebell Turkish Sit Up x 5 reps per arm

From 10-20
Pick a different one than the first 10 min, Bike, Row , Run, or Ski
Every 2 min stop and perform
Kettlebell L Crunch x 8 reps
Kettlebell Windmill x 4 per side

B.
Mobility / Cool Down
Walk / Jog backward x 400 meters
Static back Hold x 3 min
Butterfly x 1 min
Couch Stretch x 1 min per side
Lying Glute Stretch x 1 min per side