45 Min - Back, Bis, calves, and light legs in between to loosen up joints
30 min circuit - 30 sec work - 30 sec rest 6 sets
Burpee Pull Up
Heavy Sled
90lb 1 arms row and tire flips
Step Ups
Hanging leg raises
30 min cardio circuit - 45 sec work - 15 sec rest - 5x
Assault Bike
Jump Rope
Inertia Wave
Suicide Sprints
Air Runner at fast walking pace
8 Count BB
Sitting at 197lbs and feel great, conditioned, and tight.