Run 400 or row 500m

Then
High knees
Butt kicks
Shuffle swings
Toy solders
Toe touches
Spider-Man lunges

Core work
E2MOM x 5
20 weighted sit up
Remaining time max effort plank hold

*end each plank at 1:50 giving you 10 seconds of rest before next round

• score is accumulated plank time

Interval training
Run 250m or row 300m
Rest 1:00
X 10