10mins 90% aero

– 200 m run

– 10 walk lunges

– 5 T2B/V-up

rest 3mins

10min 90% aero

– Row 150m

– 10 sit-ups

– 10 box jump – step down

rest 3mins

10min 90% aero

– Run 200m

– 6 burpees

– 10 KBS 53/35