Warm up as normal.
Part 1
Tabata run/ bike/ row
8 Rounds
20 on 10 off
Treadmill set to 12 on incline, bike to at least 16, rower to 10 and step fast. These are sprints.
Part 2
200 Jump ropes
100 step ups
75 sit ups
50 walking lunges
40 jumping pull ups
30 wall balls
20 pushups
10 squats
Stretch and hydrate.
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