WARM UP 

3 RDS EASY

-6 DOWN DOG WALKS

-12 WALKING LUNGES 

-30 SINGLE UNDERS 

AEROBIC CONDITIONING

MAX CALS  

-4 MINS ASSAULT BIKE

-4 MINS ROW 

REST 2 MINS

-3 MINS ASSAULT BIKE 

-3 MINS ROW

REST 105s

-2 MINS ASSAULT BIKE 

-2 MINS ROW 

COOL DOWN 

4 MINS WALKING (CONTINUOUS WALKING)