Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row
*10 minutes of cardio. Change speed, incline and/or resistance every minute.
*50-thrusters (w/broomstick or PVC pipe), 30-push-ups, 100-singles
*10 minute walk on treadmill
*50-OHS (w/broomstick or PVC pipe), 30-burpees, 100-singles
*10 minutes of cardio. Easy pace.