Every minute, on the minute, for 16 minutes (4 sets of each):
L3:
Minute 1 – 200m row
Minute 2 – 10 DB Push Press (50/35)
Minute 3 – 16 Goblet lunges (53/35) - 8 per leg
Minute 4 – 30-Second Front Plank
L2:
Minute 1 – 175m row
Minute 2 – 10 DB Push Press (35/20)
Minute 3 – 16 Goblet lunges (35/26) - 8 per leg
Minute 4 – 30-Second Front Plank
L1:
Minute 1 – 125m row
Minute 2 – 10 Push Press (45/33)
Minute 3 – 16 Goblet lunges (20/15) - 8 per leg
Minute 4 – 30-Second Front Plank