Hybrid Cardio
Warm up
2 rounds of
250 m of row
10 burpees
10 Sit up
10 Air squat
Conditioning
FINISH ALL STATION
Station 1
Row 1000 m
20 Power clean (60/40 kg)
400 m run
-rest 1 mins-
Station 2
40 Wall balls (9/7 kg)
20 Deadlift (60/40 kg)
400 m run
-rest 1 mins-
Station 3
Bike 2 km or 1000 m ski
20 Front rack Squat (60/40 kg)
400 m run
-rest 1 mins-
Station 4
60x Stationary Sandbag Lunges (20/10 kg) (30 rpes each leg)
20 lateral burpees over bar
400 m run
-rest 1 mins-
Time cap 45 mins