General Warm-up
Then..,
Close Grip Bench Press
3,3,2,2,1,1; build to a max by the last set; rest as needed
Then..,
Rounds in 5mins – High Effort but Sustainable
Run 100m
3 Devils Press
+
RX+ 1 LL RC
rest 2mins
Rounds in 5mins – High Effort but Sustainable
Row 10/8 Calories
10 Walking Lunges (RX+ Pistols)
10 Hand Release Push Ups
rest 2mins
Rounds in 5mins – High Effort but Sustainable
Assault BIke 10/7 Calories
5 Burpee Box Jump Step Down 24/20
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