A) PRIME & PREP
B) BLOCK ONE – 2’MIN ERG WORK
- Rack assisted BW Split Squats X 10/10 ES
- Light DB Floor Press X 12
- Side Plank X 20/20 sec ES
3 ROUNDS
4’mins distance SKI
4’mins distance ROW
4’mins distance BIKE ERG
looking at 70% effort on CV
X 1 ROUND (in pairs 0:60 on 0:60 off)
12Mins
RPE 7
C) BLOCK TWO – FULL BODY
12 ‘MIN FLOW working in pairs ALL YGIG
- DB ALT Floor press x 60 YGIG
- DB Goblet Split squats X 60 YGIG
- Synchro Mixed Grip Bar Hang 25/25”
Work rate 7 PRE
Once the 24Minutes is done you then repeat both. Cardio for 6 minutes and weights for 8 minutes.