4 sets @85%
Row 30/20 Calories
10 Dumbbell Box Step Overs (24/20, 50/35)
50′ Handstand Walk
Rest 2 minutes
+ (5-10 minutes rest)
4 sets @85%
Run 400m
50′ Dumbbell Front Rack Walking Lunges (50/35)
10 Dumbbell G2OH (50/35)
Rest 2 minutes
+ (3-5 minutes rest)
10 minutes Assault Bike
30-sec gradually increase pace from moderate to tough
30-sec gradually decrease pace to tough to moderate
*Keep this aerobic throughout
