Warm up
3 rounds of :20s work 10s rest
Straight arm lat pull down
Bird dog
Windmills
Froggers
Db front raises (light)
Workout
5 exercises
Lat pull-down
HR push up
1 squat+ 2 back lunges
Plank (elbows on BOSU ball)
Alternating DB snatch
5 rounds
Round 1 - 10s work 10s rest (100s)
Round 2 - 20s work 10s rest(150s)
Round 3 - 30s work 15s rest(225s)
Round 4 - 40s work 15s rest(300s) 13 m of work
Round 5 - 50s work 20s rest(350) 19 m of work
***400m row after each round***
Example: do exercise #1 for 10s then rest for 10s move through #2 through #5 in the same fashion. After you complete all 5 exercises do 400 m on the row.
Round 2 - do exercise #1 for 20s, then take a 10s rest, move through #2 through #5 and do another 400 m row.
Move through rounds 3-5 in the same fashion