Flow

Warmup
10-15 min
50' light sled
:30 shoulder taps
5 inchworms + 10 alternating wide mountain climber w/ rotation

The main event starts with a lighter push/ drag followed by easy cals on cardio of choise. At each 6 minute mark, this couplet will be interupted by renegade rows and alternating lunges. Choose moderate weights for these that allow a quick transition and leaving reps in the tank. Each subsequent 6 minute mark, add a round of rows and lunges. Continue until you reach the 30 min