CONDITIONING

4 rounds (one round is A+B+C, total time 36min) 90sec ON, 90sec OFF. Alternate between A, B and C.

Start every round by 12/9cal Airbike and for the remaining time:

A: Double DB Up&Down @22,5/15kg
B: Wallball
C: TTB

Overall RPE 3. This is not all out workout. Repeatable pacing through entire workout.

Tailoring Options:

Airbike→ decrease rep scheme. Row, Bike or Ski if airbike not available. 
DB Up&Down→ decrease loading
TTB→ high knees