A. Warm-Up

2 Sets:

200 Meter Jog + 5 Walk-Outs + 10 Scorpions

100 Meter Jog + 6 Inch Worms + 5 Push+ups

“Fantastic 40’s”

Buy in: 40 Burpees

Then, 4 Rounds of:

400 M Run

400 Meter Odd Object Carry

*40/30 Calorie “Floating” Assault Bike*

Time Cap: 40 Minutes

On the odd object carry, pick any object (slam ball, sand bag, kettlebell(s), etc)

*The 40 Calorie Bike can be completed at any point in the workout*

Level 1:

20 No Push-Up Burpees, 200 Meter Run/Carry, 25/15 Calorie Bike

Level 2/Masters:

No Push-Up Burpee optional

Level 3:

As Written