Warmup:
2 sets
:30 row
10 PVC pass throughs
5 lunges
50 ft high knees
50 ft glute kicks

Aerobic Work:
Every 4 minutes for 16 minutes
750/650 meter Row

Strength:
2 sets
6 Barbell curls
5 lateral DB raises
6 DB rows

Midline:
3 sets
10 abwheel rollouts
10 abmat situps
10 leg raises