Cardio - Rower

Set 1: 50 on, 10 off

Set 2: 40 on, 20 off

Set 3: 30 on, 30 off

Set 4: 20 on, 40 off

Set 5: 10 on, 50 off

(optional) Set 6: 1 min

Cardio Workout

KB Swings

Jump Rope

Rower

HIIT Workout

Jump Rope

Burpee

Curl & Press

Bear Crawl

HIIT Workout #1

60 seconds, 50, 40, 30, 20, 10.

Front Squats

Dbl Unders

KB Swings

Burpee Push Ups

Push Ups

Shoulder Press

Goblet Squats

Calf Raises

RDLs

Bentover Row

Kickbacks

Curls

HIIT Workout #2

5 x 30 seconds

Jump Rope

Mnt Climbers

Wall Balls

Box Jumps

HIIT Workout #3

2:1 W:R - 30 seconds on, 15 off.

Slams

Split Jumps

KB Swings

Ankle Hops

HIIT Workout #4

60 seconds, 50, 40, 30, 20, 10.

DB Front Squats

Burpee Push Ups

Slams

Jump Rope

Arm Blaster

Curl

Press

Skull Crusher

Landmine Workout #1

Landmine Workout #2

Landmine Workout #3