Cardio sets: 45/15 4x

Strength sets: 30/30 4x

1. Cardio: machines: 80-90 % OR A jacks

2. Isometric overhead hold

3. Cardio: machines: 90-95% OR Runners Plank

4. Isometric hinged row

5. Cardio: machines: 100% effort OR star jump/jacks

6. Isometric: Push. Up