A.
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each @ 30X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 60 seconds
B.
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Assault Bike (for calories)
60 Seconds of Jump Rope Practice (set a goal for number of reps completed)
400 Meter Run