Run / Row 400m / Assault Bike 20/16 cals

14 Alternating DB Snatches

14 Box Jumps (24/20)

14 Burpees

Level 1 – a new round every 5 mins x 7 sets

Level 2 – a new round every 6 mins x 6 sets

Level 3 – a new round every 7 mins x 5 sets

Level 4 – a new round every 8 mins x 4 sets