Back / Abs / Cardio - Put everything you have into each rep and you will be spent!
Warm Up
Treadmill - 100 calories
Workout
3x10 | 1:1:2:0 | 30-45 second rest
4x12-7 | 1:1:3:0 | 45 second rest
4x12-7 | 1:1:3:0 | 45 second reset
4x12-7 | 1:1:2:0 | 30 second rest
2x10 | 1:1:2:0 | 30 second rest
Cardio
Treadmill | 3 speed 5% incline | 100 calories