Hybrid Cardio
Warm up
200 m run or 7 laps
2 Rounds:
5 reps of each exercise in the circuit
Conditioning
As many rounds as possible in 35 minutes
3-6-9-12-15-18-21- etc
hang power clean (40/25 kg | 30/20 kg | empty bar)
Push ups or hand release push up
ab mat Sit ups
air Squats
Kettlebell swings (16/12 kg | 12/8 kg | plate ground to OH 10/5 kg)
Every 5 minutes 200 m run or 7 laps