Conditioning:
Row 30 mins
30 sec on / 30 sec off

Or

Assault Bike
30 mins
15 sec on / 45 sec off

The idea here is to push the intervals and should be a sprint each time.

Mid line:
3 Super sets of
20 med ball GHD Sit ups*
20 standing Banded side bends
*scale to 20 abmat med ball sit-ups