Warm-up
Row 400m
10 Push-ups
30 Arm circles e/d
10 Squats
Walking Lunge Down & Back
With a 30-35:00 Clock
Row 500m or Bike 25 Cal or 400m Jog
30 Mountain Climbers (Total)
100 Single Unders
5 Strict Pullups.
10 Db curl + Press 35/25
8 Knees 2 Elbow
8 Plyo Push-ups or Dips
10 Kneeling Mountain Climbers
:30 Side Plank Hold e/s
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