MONDAY 14/6/2021

MAIN WORKOUT

A.

5 Total Intervals

*4:00 Work / 2:30 Rest

IntervA: Assault bike x Max Calories *start each minute with 1-2 Rope Climb (legless or not or combination)

IntervB: Ski-erg x Max Calories *start each minute with 2-4 x 10m Shuttle runs

IntervC: Box Jump x Max Reps *Start each minute with 3-6 Devils Press

IntervD: Toes to bar x Reps *Start each minute with 10-15 wallballs

IntervE: Row x Max Calories *Start each minute with 30 Double unders

*Heart rate zone 5, Above your Anaerobic thresshold.

*DB's @2x22,5/15kg

*Wallball @12/9kg

B.

3 Sets of:

Side plank x 30sec/each followed by...

Russian Twists with Medball x 10

Rest 1:00

Hollow Hold x 20-45sec followed by...

V-ups x 10

Rest 1:00

Sandbag Carry x 40m

Rest 1:00