Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row
Strength: 4 x 10 @ 50% of Press
*20 minutes of cardio. Feel free to do 2-10 minute sessions on different machines. As always, every minute change the speed, incline or resistance. Go hard. This is a 30-35 minute session total.
*4rds, 10-burpees, 10-OHS w/broomstick or PVC pipe, 5-20" box step-ups (1R+1L=1rep), 5-hand release push-ups