Unloaded
Run 400m or Row 500/400m or Bike 1100/900m
L: 60; Spl: 90; S: 120 Double Unders
Run 400m or Row 500/400m or Bike 1100/900m
L: 60; Spl: 90; S: 120 Air Squats
Run 400m or Row 500/400m or Bike 1100/900m
90 Abmat Situps
Run 400m or Row 500/400m or Bike 1100/900m
60 AKBS – L: 24/16; Spl: 35/24; S: 53/35
Run 400m or Row 500/400m or Bike 1100/900m
45 Box Step Overs (S: Jump Overs)
Run 400m or Row 500/400m or Bike 1100/900m
30 2-DB Burpee Deadlifts – L: 35/25; Spl: 50/35; S: 70/50
*Cap = 35min
