Weakness Warm-up (10)
Row 65/45 Calories (At conversational pace)
...
Strength (12)
Every four minutes, for 12 minutes (3 sets):
3 - 4 Weighted Dips On Stand/6-8 Seated Dumbell Press
At the top of the next minute…
30" Max Stand Dips/30 " Max Wall Balls
At the top of the next minute…
20 Walking Lunges with Overhead KB/Plate Carry (25/15 lbs)
Conditioning (30)
Every 10 Minutes For 30 Minutes
20 TTB/10 Renegade Rows
20/10 Calorie Row
20 KBS (70)/ 20 Russian Swings (30)
200 Meter Run
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