Chest and Core Focus
It never gets easier, you just get better.
Perform each of the exercises for 35 seconds each
End Round 1, Rest 45 seconds and Repeat 2 more times
15 minutes or 2.5 km Run. The goal is either to run as much as possible within the 15 minutes or run the 2.5 km as fast as possible
Repeat each exercise for 15 repetitions
End of Round 2, rest 45 seconds and repeat 2 more times
1 km on the rower as fast as possible