1:30/1:00/0:30 of each @ increasing pace
1) Bike ( Run )
2) Row
+
2 rounds
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5/way Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Once through
400m Bike ( 200m Run )
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups
6 Toes-to-bars