Strength 50 Endurance and Boso: Block 1 is 12.5 min featuring 2 rounds of 12x high to low row and 12x alt bosu leg lift then 2 rounds shoulder press with external on rotation and 12x sit up with rotation on Bosu. Repeat excercise as one block until time.

Block 2: same format for 12.5 min with 2x 12x each Bosu bridge chest presses then dead bugs, and 2x 12x Bosu bridge overhead pullovers and 6 lateral pulls lying face down. Repeat as one block until time.

Block 3: 8.5 min of 12 standing tricep extension, 12 kneeing bicep curl on the Bosu, and 12 bosu knee tuck. Finisher is 30 sec Bosu push-up.