Hybrid Cardio
Warm up
500 m row
into
2 rounds:
6 lunges
6 air squats
6 Sit Ups
15 secs Dead Hang
Conditioning
2 rounds of
10 Power Clean (empty bar)
10 strict press
10 Back Squat
500 m row or 0.8k bike
15 Air Squat
15 Burpees to plate
15 Leg raises
500 m row or 0.8k bike
20 Alt Renegade rows (15/10kg)
20 push-ups on your DBs
20 Sit-ups
500 m row or 0.8k bike
Time cap 40 mins