3 mins, 20s switch, 1 min off half way
Strength
70% effort – 10 sec rest – repeat
1. 2 DB Devil press @ 4kg
2. Sandbell sit up
3. KB reverse lunge @ 16kg
4. KB Gorilla row @ 16kg
5. Sled push @ woman’s hyrox weight
1 min rest
Cardio
1. Wall ball max reps @ 6kg – 52 reps
2. Ski (1 min fast, 1 min slow, 1 min fast)
3. Run (1 min fast, 1 min slow, 1 min fast)
4. Bike (1 min fast, 1 min slow, 1 min fast)
5. Row (1 min fast, 1 min slow, 1 min fast)