CONDITIONING

40-60min EMOM (10-15 rounds)

1) Run 200m or machine
2) 10-15cal Airbike
3) 10-15cal Row
4) rest

Pick 3 machines or 2 and running. Work around 45-50sec each minute and the 4th minute is for resting

RPE 3, heavy breathing but should be able to hold on a conversation.

Or

30-90min Aerobic exercise of your choice.