Warm up of the week 9/30-10-4
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretch

Intervals(32)
Rower preset workout
1:00 min-rest 1:00
2:00 min-rest 2:00
3:00 min-rest 3:00
4:00 min-rest 4:00
3:00 min-rest 3:00
2:00 min-rest 2:00
1:00 min-rest 1:00
Done

Or
c/o Alchemy 365
A10:

10 Rounds –
1 Tabata Interval: Goblet Squats
1 Tabata Interval: Mountain Climbers

Finisher
50 double crunch
1:00 min chest opener