Week 5: Workout

Workout:

Warm-up: 5-10mins

Row 500 meters (Enough resistance to be hard)
30 Box jumps (24' box or bench)
25 Back extensions/Hyper-extensions
25 Push-ups
Dead-lifts 20reps (Use enough weight to be taxing at 20reps)
Repeat above for 3 rounds.

Cool-down: 6mins of HIIT (example: on a treadmill Jog 1min/Sprint 1min and repeat)

For this week complete this workout and one of the previous workouts along with 2 hard cardio days. Should kick your a## but, will be well worth it...