Using a medicine ball / slam ball, warm up with wall balls & ball slams to increase range of motion for primary lifts. Skip rope/jog to increase blood flow.
Spend around 15-25 minutes per exercise.
More time on the weaker exercise(s).
WU light row
4 Sets of 1600m Row
Try to get a better time each set
Rest no more than 2 minutes between sets
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.