Sampson Stretch-3 30 second holds a side
Walk out-10 reps
4 Rounds of:
4 minute interval run @ 2 % incline (one minute jog/ one minute sprint twice=4 min)
4 minute interval Airdyne. 30 seconds seated alternating with 30 seconds standing
2 minute Sled (One minute sled push @ level 10/ one minute run @ level 3) (sub 25 burpees if you do not have access to a sled)
100 Double unders or 200 Skips
Stretch