Thursday 16th December

0-5 mins - General Warm Up

5-15 mins - Mobility Warm Up

15-45 mins - WOD

Cardio Pyramid

Row or Airdyne

1 mins Work - 30 secs Rest

2 mins Work - 60 secs Rest

3 mins Work - 90 Secs Rest

4 mins Work - 120 secs Rest

4 mins Work - 120 secs Rest

3 mins Work - 90 secs Rest

2 mins Work - 60 secs Rest

1 mins Work - 30 secs Done

45-55 mins - Cool Down