This one is a DOOZY! Happy Sweating!
MIGHTY MONDAY
SET 1:
20 Push Press
Repeat 3X
Run 400M
SET 2:
10 Burpees
Repeat 2X
Run 800M
SET 3:
10 V Crunch RT
10 V Crunch LT
10 Jackrabbits (if you dont know this do 30 bobbing squats with weights)
Repeat 3X
Run 400M
SET 4:
20 Rows
20 Flys
20 Wall Sit Bicep Curls
Repeat 2X
Run 800M
SET 5:
20 Mermaid RT
20 Mermaid LT
Repeat 3X
RUN 400M