Warm-up: 2rds, 10-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row
Strength: 6 x 4 @ 75% of deadlift
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*4rds, 10-burpees, 15-OHS w/broomstick or PVC pipe, 20-sit-ups
*5 minute rest
*4rds, 10-push-ups, 15-tuck jumps, 20-grasshoppers
*15 minutes of cardio. Easy pace.