WARM UP
3 min Erg
Then
3 Rounds
5 ‘V’ Up
10 Dual Kettle Bell Alternating Row 12/8kgs
30 Sec Dual Kettle Bell Squat Sit
WORKOUT
3 Rounds (12min Cap)
15/12 Calorie Bike Erg 10/8 Damper
30 Unbroken Wall balls 20/14
*5 Burpees If You Break The WB
Rest 90secs Between Rounds
Into
3 Rounds (12min Cap)
15/12 Calorie Assault Bike
30 KB Box Step Ups 16/12kgs
*5 burpees If You Break The Step Ups
Rest 90secs Between Rounds
Rest 90secs Between Rounds
COOL DOWN
30 Calorie Assault Bike Easy Pace
2min Banded Pancake Stretch