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