Bike or Elliptical

Jog 3 minutes at an easy pace.

Run 1 minute at base pace.

Run 90 seconds at push pace.

Jog 30 seconds.

Run 1 minute at base pace

Run 60 seconds at push pace

Run 30 seconds at all out pace (Sprint)

Walking recovery 30 seconds to 1 minute

ROWING & Lower Boddy

Row 200 Meters

10 x Jump Squats

Row 150 Meters

15 x Jump Squats

Row 100 Meters

20 x Squat Jumps

REPEAT FOR 6 MINUTES

Upper Body Focus

(Rep Count 6, 8, 10, 8, 6)

Dumbell Bicep Curls

Push Ups

Dumbell Shoulder Press

Bench Tricep Dips

Dumbell Row

Full Sit Ups

REPEAT Run Section (No Resting)

Rowing & Lower Body

Row 200 Meters

10 x Lunges (add weights)

Row 150 Meters

16 x Lunges (add weights)

Row 100 Meters

20 x Lunges (add weights)

REPEAT FOR 6 MINUTES

Cool down and stretch (5 - 8 minutes)