Warmup

2min machine

1 min calf  rollout

1 min straddle

1 butterfly

2 min bike

2 rds

10 lateral step ups

10 Russian kB

15 air squats

Testing For time :

21-15-9

Assault bike

Bar f burpees

Will be repeated in 1 week

Jump or Step up then jump with both feet

You should find and uncomfortable pace!

  • Same cal on Rower

Rest

WOD ‘AGAIN AND AGAIN’

Every 10min x2 rds

400 m run

30/24 cal row (20/15 cal bike )

200 m  weighted run 1db x 50/35

20 double Dumbells squats 50/35