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