Warm up:

3 rounds

• 30 calories on assault bike
• 1000 meter row

Main Set A:

4 rounds of six reps per exercise at 85%

• Lunges
• Sit ups
• Squats
• Pushups

Main set B

4 rounds of 6 reps per exercise at 85%

• Kettle bell swing
• TRX rows
• Kettle bell swing
• TRX single arm row

Core set

4 rounds of 20 reps each with 30 sec recovery

• Sit ups
• Side plank raises
• Jack knives