Every 4 min for 32 min
A. 400 m Run + 10/7 Cal Echo Bike,
B. 400 m Run + 12/9 Cal Row,
C. 400 m Run + 10/7 Cal Ski,
D. 400 m RUN + 10/7 Burpees
Push
•Bench press 2×10 2×8 2×6 (ascending weight)
•4ss 10/12inlcine db fly 10/12 Dips •3ss 8/10 landmine kneeling prees/shoulder press 12 Tricep push down
•3×12 one arm skull crashers (no rest between sets) core 3x 40”/1’min farmerwalk
•Oblique tuck ups 16/20 •12/15 Back extension ghd)40”/1’min farmerwalk
