Conditioning:
3:00 Row/Bike for Calories – 3:00 Rest
3:00 Row/Bike for Calories – 3:00 Rest
2:00 Row/Bike for Calories – 2:00 Rest
2:00 Row/Bike for Calories – 2:00 Rest
1:00 Row/Bike for Calories – 1:00 Rest
1:00 Row/Bike for Calories – 1:00 Rest
1:00 Row/Bike for Calories – 1:00 Rest
1:00 Row/Bike for Calories – 1:00 Rest
1:00 Row/Bike for Calories – 1:00 Rest
Midline:
3 Rounds
30 Seconds On/ 30 Seconds Off
-Hollow Rocks
-Banded Good Mornings
-Russian Twists