12 min of work; 30 seconds on 30 seconds off of each. 3 rounds for a total of 12 minutes.

30 seconds Sled Push @ 135lbs

30 seconds of Plank

30 seconds of KB Swings @ 53lbs

30 seconds of Bear Crawls

250 yards: walking lunges to KB press. 5 KB presses after 5 walking lunges each leg.

The initial goal/workout is to do 400 yards in 30 minutes or less but the gym closed early and I didn’t finish. This is a smoker though, even with lighter KBs.