Warm-up: 2rds, 15-jumping jacks, 20-air squats, 15-sit-ups, 10-push-ups, 200m jog or 250m row
Strength: 7 x 3 @ 80% of back squat
*15 minutes of cardio. Choose your cardio. Change speed, incline and/or resistance every minute.
*Rest 5 minutes
*3rds, 30-stiff legged deadlifts w/broomstick or PVC pipe, 20-thrusters w/broomstick or PVC pipe, 10-push-ups
*10 minutes of cardio. Easy pace.
*5 minute cool-down walk on treadmill or outside