Warmup

8 minute Treadmill

250 meter Row Fast

Set 1

30 sec. Wall Sit

30 sec. Planks

10 Squat Ball Throws

3 minute Eliptical Bike

1 minute Treadmill

Repeat 3 times

Set 2

Heavy Ropes 5 exercies 15 sec. each

Repeat 3 times

Set 3

500 meter Row

1 minute Treadmill

Tim throw an extra 20 minutes on the Treadmill in.

Total workout time 1 hour 20 minute