1. Warm up/mobilise
2. Conditioning
500m Row
15 KB STOH 2x24/2x16
400m Sprint
10 KB STOH 2x24/2x16
200m Sprint
5 KB STOH 2x24/2x16
Rest 3 mins then:
Accumulate 3 minutes in a plank Hold. Each time you break perform 25 Double unders. (Sub 75 single unders if you do not yet have double unders).
Rest 3 Mins then:
4 Rounds of:
9 KB Swings 32/24
7 Burpees
5 Wall Walks
Score is total time including 6 min rest.
3. Recovery