This workout is great for in-season training as it incorporates intense cardio with muscular endurance and flexibility. The workout is best if used with a Concept2 rower but any cardio exercise can be substituted (jump rope, stationary bike, run in place, etc.)  Start with a 10 minute warm up and then begin the routine.

The workout incorporates 3-minutes of cardio followed by 3 sets of muscular endurance type exercises.  Perform the cardio at a level just below an all out effort. Perform the muscular endurance exercises at an all out pace for 45 seconds each. In 45-seconds, 25 to 30 repetitions should be completed. If you are able to do more than 30 reps, add resistance in the form of more Durabands or in the case of doing pushups, have someone add resistance by pushing down on your back or elevating your feet. If you are not able to do at least 20, reduce the resistance by removing a Duraband or doing the pushups on your knees. Movements should be quick and explosive while maintaining a full range of motion.

3 Minutes -- Concept2 Rower 1000 meter (preferred) can substitute with other cardio
(45) Seconds -- TransforMX push-ups
(45) Seconds -- TransforMX standing row
(45) Seconds -- TransforMX squats with Duraband

3 Minutes -- Concept2 Rower 1000 meter (preferred) can substitute with other cardio  
(45) Seconds TransforMX pull ups
(45) Seconds –TransforMX reverse curls
(45) Seconds—TransforMX foot-peg width squats with Durabands

3 Minutes -- Concept2 Rower 1000 meter (preferred) can substitute with other cardio  
(45) Seconds—TransforMX overhead shoulder press
(45) Seconds—TransforMX upright rows with Durabands

Repeat two times