This is one of the first workouts in the new FRF Hero X Workout Programme. This is a progressive rep workout. This workout does not require a lot of equipment, just a place to do body rows and plate press. Start with the active warm-up/ core exercises (repeat for two circuits) and then foam roll. After the foam rolling, start the timer and perform the five burpees, progress through the suggested reps and exercises until you complete the 30 second plank. Following the plank perform some type of cardio exercise that boosts the heart rate (run stairs, sprints, jump rope, crawl, or do step-ups for two-minutes). Repeat the progressive circuit as many times as you can in 25-minutes.
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