General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T

then…

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

Row 1:00

10 PVC Windmills

10 PVC Passovers

Endurance:

5 min Row for calories

5 min Bike for calories

Run 800m

 

3 rounds for total calories and time

 

 

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