Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.
Part 1
3 Rounds
10 pull ups
10 push ups
10 sit ups
10 squats
10 back ext
Part 2
Bench Press
5-5-5-5-5
Part 3
5 Rounds
:30 Row (full out)
:30 Rest
:30 Kettle Bell Swings
:30 Rest
:30 Shuttle Run 10M There and Backs
:30 Rest
Yes, this has 3 movements in it and requires a rower. Have someone working at all times, this will allow the rower to be open for use by all.
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