Warm-up: 2rds, 10-jumping jacks, 10-sit-ups, 10-air squats, 10-push-ups, 200m jog or 250m row
Strength: 4 x 8 @ 60% of front squat
*20 minutes of cardio. Steady pace.
*4rds, complete required reps within the minute. At the beginning of the next minute move to the next exercise.
1st minute-20 air squats
2nd minute-20 sit-ups
3rd minute-20 push-ups
4th minute-8 burpees
5th minute-100 singles
*20 minute of a different cardio. Steady pace.