6 Aug

warm up: 

200m run, 20 step out lunges
200m run, 10 push ups, 10 mountain climbers
200m run, 10 weighted side-2-sides, 10 kettle bell swings 

workout:
 As Many Rounds as possible in two 12 minute intervals of:

10 shoulder presses
15 knees to chest
20 body weight squats 
200m row

200m run


rest 3 minute before beginning second inteval.



cool down:
 400m jog/walk
stretching