Three blocks of:
6 min of (30sec work/30sec active rest) AirDyne or Row
Rest 4 min between blocks
Push Press @ 20KG+
Burpee/Pull-up
20-10 reps of each
Then:
Cool Down
Then:
4x (30sec Work/30sec Rest) Frog Hop
Rest 2:00 minutes
4x (30sec Work/30sec Rest) Frog Hop
Then:
Cool Down
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