Growth & Development

4 sets

1:00 row sprint + 1:00 rest

:30 seconds burpees + :30 seconds rest

1:00 bike + 1:00 rest

:30 seconds KB swings + :30 seconds rest

+ 6:00 rest

 

6:00 AMRAP

100m RUN

8 Goblet squats

 

Performance

5:00 ASSAULT BIKE TEST ALL OUT !!!!!!

+ 10:00 rest and recover

4 sets

250m Row

10 Box jumps

100 Double under / 200 single

10 burpees

200m Run

+ 3:00 rest between sets

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