80 min
Warm up for 20 min

1.Conditioning
Every 5 min for 40 min (8 sets), alt. between A & B
A. For time:
12 goblet squats @ 16 kg
8 BBJO
24 cal xebex bike
Times: 3.08, 3.07, 3.23, 3.26

B. For time:
8 push ups
16 walking lunges w/ 2x14 kg KBs
600 m row
Times: 3.29, 3.29, 3.29, 3.35

Cool down for 15 min