@ 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