THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

Conditioning:

Every 2 minutes for 8 minutes (4 sets):

20/16 x Calorie Row (Rx+ 25/20, Scaled 16/13)

—1 min rest between—

Every 2 minutes for 8 minutes (4 sets):

15/11 x Calorie Bike (Rx+ 20/14, Scaled 10/7)