Aerobic Capacity Intervals
Row or Assault Bike
3 rounds:
2:30 work
2:30 rest
Score: total calories
Gymnastics / Odd Object Conditioning, Short-Mid Duration
“Lady”
21 - 15 - 9 rep rounds of…
KB Swings, American
Dips
50m Suitcase Carry after each round. Switching hands halfway through.