Warm Up: Down and Backs 

2 x 15:  Banded Good mornings/ Band Pull Apart

EVERY 10:00 for 30:00 Complete…
FOR TIME:

• ROW 1 k/ 800m 

• 40 Sit Ups

• 30/20 Cal Bike
  *Score is time to complete all work within 10:00
  **Start new round at each 10:00 mark.

CORE FINISHER
2 - 3 SETS

• :30 Tuck Hold

• :30 Side Plank

• :30 Side Plank

• 30 Bicycle Crunches