Did an OTF workout with the wife.

Treadmill block:

alternating speeds and inclined sprints for 15min.

Weight lifting block:

Complex: 6x bicep curls, 8x shoulder press, 10x front squat, 12x low row. Can’t set down the weight

First round is 2.5 min complete 1 complex then ab exercises till times up. Second round is 4min. 2 complexes abs till time. Third round, 3 complexes, abs till time. I used two 30lb DBs

Row block:

First round (2.5min) 200m, 20 squats, row till time

Second round (4min) 200m, 20 squats, 200m, 20 squats, row till time

Third round (5.5min) 200m, 20 squats, 200m, 20 squats, 200m, 20 squats, row till time. I ended up rowing a little over 2000m