0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm Stretch

Pigeon Stretch

Iron Crosses

Lying Hamstring Stretch

Lying Quad Stretch

Endurance:

Every 3 minutes for 30 minutes:

16 Alternating V-ups

14 Bench Jump Overs (VIDEO)

12/9 Calorie Row

FOCUS:

• Interval fitness

• Goal is to complete the work in around 2 minutes to leave 1 minute of rest

EQUIPMENT CONSIDERATIONS:

• You can share a rower, by having the other person go backwards (row, then jump overs, then v-ups)