Warmup
8 minute Treadmill
4 minute Elliptical (40 sec. normal / 20 sec. fast)
Set 1
2 Rounds of Heavy Ropes 5 rounds 30 sec. each
3:00 Treadmill fast walk
Set 2
500 meter Row
30 sec. Wall Sit
15 Reps Thrusters with Barbell
Farmers Carry (55 pounds) Dan / Lunges (8 each leg) Tim
20 Ball Slams (15lbs ball)
Repeat 3 times
Total time 1 hour 10 minute