Warm-up
8 minute treadmill
Set 1
Heavy Ropes 5 exercise 25 seconds each
Row 500 Meters
Repeat 3 times
Set 2
20 Step Ups (10 each leg)
20 Wall Balls
20 KettleBell Swings
25lbs Farmers Carry
10 Dead lifts – 135lbs
10 Push Ups
10 Slam Balls
Elliptical 2 minute (As Fast As Possible)
Repeat 2 times
Total workout time 1 hour
