Lock Down

You should be giving the rower your all so when you come to the prison squats you are already short of oxygen and in the zone. The Plank at the end requires controlled breathing and the 30 seconds will pass you by with ease. 30 sec buster row Prison Squat x 10 Decline Press ups x 10 Box Jumps x 20 (10 each leg) Double crunch x 10 Push Press x 10 Plank 30 sec Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds [wpdm_file id=49]