Interval Weight Training

Dynamic Warm-up
Then:
10x Deadlift +
10x Bentover Rows +
2minutes Rowing @1.50min/500m pace
2minutes Rest
Complete 3 rounds
Then:
5 minutes rest including the last 2 minutes of the previous round
Then:
10x Squats +
10x Chest Press (floor or bench) +
2minutes Running Treadmill @Speed 10/12 Incline 15degrees +
Rest 2minutes
Complete 3 rounds
Then:
5 minutes rest including the last 2 minutes of the previous round
Followed by:
10x Hand Stand Push-ups +
30x Chair/Bench Dips or 10x Parallel Bar/Ring Dips +
2mins Rowing @1.50min/500m pace
2minutes Rest
Complete 3 rounds
Then:
Cool down and Rest

“Short-term intense interval training is highly effective in altering the ratio of lean body mass to fat without compromising muscle mass.” Pat O’Shea