30 mins for continuous movement
Run 400m
1 Wall Climb + 20-30s Hold
15 KBS (24/16)
12 Pull Ups
8 Bum Tap Burpees
For those with HR monitors, aim to keep this in high zone 2 and Zone 3. This is the start of an aerobic build where the intervals will be getting shorter so intensity will get higher. For those without monitors this should be at what feels like a 6/10.