Interval training (20min)
20x 45sec ON-15sec OFF
Alternate between A, B

A: 3+3 DB Hang C&J, 6 Push￾Up, 9 Air Squat
B: Row 45sec (moderate to easy
pace)

Target: complete the set each
round with repeatable and
comfortable pace.

Loadings:
Rxd: 22,5/15kg
Masters: 17,5/12,5kg
Tailored: 15/10kg
Overall RPE 3, this is not all out!
Take the airbike as active
recovery if needed.

Tailoring Options:
Row→ Airbike or 10m Shuttle
Run
Rep Scheme→ 2+2, 4, 8