Got a chance for a bonus 30 minute Body Work session…

Row 2000 meters

6 Supersets of:
Treadmill Run 10 seconds
5 incline 8.0, 10.0
15 incline 12
30 incline 10,10,10

Muscle Up Half Step Up**
6 reps
Alternate leg, 3 reps each

**At top of muscle up, bring one foot on top of bar as if getting ready to climb on top of the bar, then bring it down and continue with descent of muscle up.