EVERY 10 MINUTES, for 30 MINUTES (3 SETS) FOR TIMES:
500M ROW
12 HSPU - Substitute BLUE MAT HSPU
20/15 assualt bike calories (if bike busy move on one)
20 alternating pitols
250 double unders (400 singles)
record time and rest for remainder of ten minutes
Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim