Every 1 min for 30 mins, alternating between:
15-20 Row Calories + max rep Burpees, 2 mins
L Side Plank, 40 secs
15-20 Row Calories + max rep Sit-ups, 2 mins
R Side Plank, 40 secs
STRENGTH SQUAD
Bench Press Wave Load and Squat Wave Load
Every 1 min for 30 mins, alternating between:
15-20 Row Calories + max rep Burpees, 2 mins
L Side Plank, 40 secs
15-20 Row Calories + max rep Sit-ups, 2 mins
R Side Plank, 40 secs
STRENGTH SQUAD
Bench Press Wave Load and Squat Wave Load