General Warm-up
Then…,
3min. of Row Conditioning:
Round 1.) 500m Row + 15 Burpees
Round 2.) 500m Row + 15 Toes-To-Bar
Round 3.) Tabata Row
3min. of Abs:
Round 1.) 1min. Plank + Max Russian Twist w/ 10lb plate
Round 2.) 1min. Plank + Max Plate Sit-Ups 35/25lb
Round 3.) 1min. Plank + Max Flutter Kicks
3min. of Bike Conditioning:
Round 1.) 25/18 Cal + 15 Burpees
Round 2.) 25/18 Cal + 15 Toes-To-Bar
Round 3.) Tabata Bike
*2min. Rest After Each Round
*You have 3min. to finish each section. Finish early and get extra rest.