3 times each movement for both before going next one. (EACY PACE)
1 min on / 1min off.
a. Rowing
b. Watt bike / Concept bike erg / assault bike
c. Ski erg or Double under practises
d. KB tgu 2+2 (goal is do 2 reps to right hand and 2 to left hand in 1 min) use enough light weight. If it takes more time then it takes.
e. Burpee box step overs (eacy pace, in 1 minute about 8 reps).
f. Farmers walking with 2 dumbbells
(1-2 min vaihtoväli kun liikutaan seuraavalla pisteelle)
Total time about 40-45 minutes. Goal is to get average heart rate about 70% of max heart rate. It will go over 70% of max during work on some movements but it comes down while you are resting this 1 minute when your partner works.