Back and Shoulder Focus
Pain is Temporary! Quitting lasts Forever!
Perform each of the exercises for 30 seconds each
End Round 1, Rest 45 seconds and Repeat 2 more times
2 km on the Bike
Repeat each exercise for 15 repetitions
End of Round 2, rest 45 seconds and repeat 2 more times
3 x 400 meter km on the cross-trainer as fast as possible with 100 meter slow pace in between