Warm Up:


400 m Run / 500 m Row

25 Air Squats

25 Push Ups

25 Sit Ups


(15 Minutes)





10 Laps of 1200 m Row

20 Jumping Air Squats

30 Box jumps (24/20)

40 Calorie Row

50 Burpees

60 Push Press (45/35)

70 Goblet Squats (53/35)

80 Walking Lunges (Around Track)

90 Butterfly Sit Ups

100 Wall Balls (20/14) (Stop/Drop/Rest = 5 Burpees)


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