Every 3 min for 36 min
A. 500/400 m Run
B. 15/10 Burpee Box Jumps
C. 500/400 m Row
D. 27/21 Cal Echo Bike
Push
4×8 bench press
4×12 incline chest press
4×8 shoulder press
4ssx 10 barbell bicep curls+ 10 skull crasher
3x 1min plank + 15/20 prone leg raises
Full body
4X8 Deadlift
3 sets of : 10+10 Db snatch, 10 gorilla rows, 10 burpees
3 sets of : 8 parallette push ups, 12 rotation plank, 12 alt v ups, Run 200m
