Warm Up:
Jump Rope x 2min
Row 500m
Jump Rope x 2min
Walking Lunges down and back
Arm Rolls x 10
Round 1:
Burpees x 35
KB Swings x 50
Treadmill x .25miles OR Rower for 25kcal
Round 2:
Burpees x 25
KB Swings x 40
Treadmill x .25miles OR Rower for 25kcal
Round 3:
Burpees x 15
KB Swings x 30
Treadmill x .25miles OR Rower for 25kcal
Abs:
Pass the weight planks x2
Abs of choice
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