WARM UP

3 min Erg
Then
3 Rounds
5 ā€˜Vā€™ Up
10 Dual Kettle Bell Alternating Row 12/8kgs
30 Sec Dual Kettle Bell Squat Sit

WORKOUT
4 Rounds
2mins Work
800/600m Bike Erg
Max Effort Split Jumps In Remaining Time
*Rest 1min Between Rounds
After 4 Rounds Completed
Rest 5mins
Then
4 Rounds
2min Work
400/300m Row Erg
Max Box Jumps In Remaining Time
*rest 1min Between Rounds
COOL DOWN
30 Calorie Assault Bike Easy Pace
2min Banded Pancake Stretch