12:00 Jog Warmup
Dynamic Stretches

Race to 200/225 Calories (Bike)
1:30 (Run 300m)
3:30 (20 MB Slams)
5:30 (15 MB Burpee to Slam Ball)
7:30 (15ea. Russian Twist)
9:30 (15 MB Pushups)
11:30 (Run 300m)
13:30 (20 MB Slams)
15:30 (15 MB Burpee to Slam Ball)
17:30 (15ea. Russian Twist)
19:30 (15 MB Pushups)
21:30 (Run 300m)
23:30 (20 MB Slams)

Core and Band Work