10 minutes treadmill
Workout – Strength exercises 4 sets of 10 / 3 exercises for time. 3:00 minutes.
Bench press x 10 (70% ORM) **
Barbell bent over rows x 10 (70% ORM)**
Cardio for time
Treadmill 0.25 miles
Bosu crunches x 20
Burpees Til 3:00 minute time ends**
Rest up to one minute
Repeat 4 sets
**ORM is your “one rep max”
** Only count how many burpees you do every round, for instance if you barely make it to burpees before the 3 minutes is up and you get only 2, next round try and beat 2.
Don’t forget to stretch and Hydrate! Drink water!
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