CLASS

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters

Run 800 Meters

50 Double-Unders

*note down each time.

EXTRAS

Chest & Triceps Superset

Dumbbell Bench Press

4 sets 10-15 reps

Dumbbell Supine Tricep Ext

4 sets 10-15 reps

* Reps are high in this session so weight will need to be a little lighter.

Mobility

A. Spend 5 minutes on soft tissue release for you gastrocnemius and soleus.

B. 5 minutes either side on a plate ankle stretch.