Strength + Build Muscle
Four sets of:
- Squat x 6
- Pull Up or ring row x 8
- Weighted Lunges x 12
- Jump rope for 1 minute as your recovery
After the jump rope, add weight to your squats then being the next set.
Conditioning (18 minutes)
Every 6 minutes x 3 sets (18 minutes)
- Run 400 meters or Row 500 meters
- Light goblet squats or body weight squats x 30
Complete each set as quickly as possible then rest until the clock hits 6:00 then repeat two more times.