Strength
- Pendlay Rows: 5 x 5 @ 70%
Workout
- Tabata Row (Calories)
- Tabata Squats
- Tabata Pull-ups
- Tabata Push-ups
- Tabata Sit-ups
1 Min Rest between Tabatas. Tabata score is least number of reps performed in any of the eight intervals.
Endurance Workout
Long Interval: Run: 1000 m / Rest 1:1