@ 70-80% aerobic

A. 5 min amrap :

Row 150m

7 Burpees over Rower

 

rest 2 mins

 

B. 5 min amrap:

Assault Bike 9/6 cals

12 Air Squats

9 Russian Swings (24/16)

 

rest 2 mins

 

C. 5 min amrap:

Run 100m

5-10 HR Push Ups

5 Box Jumps (24/20)

 

Rest 2 mins

 

Repeat A, B and C for a final round aiming to increase work from set one