Warm-up:

:45, :30, :15 ROW increasing intensity

9 Situps
6 Pushups
3 Shuttles

:45, :30, :15 BIKE increasing intensity
After each
9 Squats
6 Bird Dogs
3 Shuttles

Conditioning:

“Tri-Sprint Intervals”

5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
20/14 Calorie Assault Bike Bike
Max 10 Meter Shuttle Sprints in time remaining.