Exercise 1 of 7 Rowing Machine Equipment Sets -- Reps 5 min Rest 1-2 min Easy pace

Exercise 2 of 7 Rowing Machine Equipment Sets -- Reps 5 min Rest 1-2 min 10-second sprint + 50-second easy pace.

Exercise 3 of 7 Bear Crawl Equipment Sets -- Reps 30/30m Rest 1 min For all 30/30 exercises, do the exercise for 30 meters, walk 30 meters back to the start and rest, then go straight into the next exercise.

Exercise 4 of 7 Burpee with Broad Jump Equipment Sets -- Reps 30/30m Rest 1 min For all 30/30 exercises, do the exercise for 30 meters, walk 30 meters back to the start and rest, then go straight into the next exercise.

Exercise 5 of 7 Crab Walk Equipment Sets -- Reps 30/30m Rest 1 min For all 30/30 exercises, do the exercise for 30 meters, walk 30 meters back to the start and rest, then go straight into the next exercise.

Exercise 6 of 7 Burpee with Broad Jump Equipment Sets -- Reps 30/30m Rest 1 min For all 30/30 exercises, do the exercise for 30 meters, walk 30 meters back to the start and rest, then go straight into the next exercise.

Exercise 7 of 7 General Pullup Equipment Pullup Bar Sets 7 Reps 3 Rest 1-2 min Play How to