threshold

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

B. 20-10

trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE

TRX pushup

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

C. 20-10

med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)

sprint in place on trampoline

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

D. 20-10

bosu mnt climber platform

alt rope wave w knee on bosu

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

Immediately go to 2 min blitz (swap ever 25 sec)

burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump

2x

BW thursters –https://www.youtube.com/watch?v=Ng_mpDHEacA