- Use the first 10-15 min to work on rope climbs, try different techniques and styles. If you cannot rope climb yet, work on rope pulls.
- (Rope pull=laying with your back on the floor, pull yourself hand over hand up the rope to a standing position and then lower yourself back to the ground.)
- 1500 M Row
- At the top of every minute you must get off of your rower complete 7 push ups before you can start rowing again. Continue this pattern until you have rowed a total of 1500M.
- Begin on the rower.