Midweek Motor @ 70-80% recovery pace

0-12 mins

Row 250m

20m Crawl

30 Wall Sit

 

12-24 mins

Asssault Bike 12/8 cals

10 DB Russian Step Ups

15-30s Chin Over bar Hold

 

24-36 mins

30s Plate Slide Throughs

35 DU’s

10 Single Arm Swings e/s