Cardiovascular Interval Work + Upper body

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

Then:

3×5 PVC Pipe Pass Through, slow and controlled

Then:

2x 5 Goblet Sq @ 12 kg Kettlebell

Then:

30 Sec Sprint (must complete over 100 meters)

90 Sec “Rest”

During Rest complete 10 Plank Pull

10 Rounds

Then:

7 Min Plank Hold

Then:

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)