Warmup
10 minute treadmill
Set 1
Heavy Ropes 5 exercies 20 sec. each
Repeat 3 times
Set 2
500 meter row as fast as you can
15 Wall Slams (12lbs ball)
30 sec Plank Hold
15 Ketell Bell Swings (35lbs)
30 sec Wall sits
Repeat above 3 times non stop
Total workout time 1 hour
