Essentials:
A.
5 Sets
Run x 200meters
On the 4min Marks
Rest 3 min
B.
5 sets
Row x 30sec 100%
Row x 30sec slow spin
Rest 3min
C.
Death By Burpees
Fitness:
A.
5 Sets
Run x 400meters
On the 4min Marks
Rest 3 min
B.
5 sets
Row x 30sec 100%
Row x 30sec slow spin
Rest 3min
C.
Death By Burpees
Performance:
A.
5 Sets
Run x 400meters
On the 4min Marks
Rest 3 min
B.
5 sets
Row x 30sec 100%
Row x 30sec slow spin
Rest 3min
C.
5 Sets
Airdyne Sprint x 20 sec
Rest 1:40min