500m, 400m, 300m, 200m & 100m on the cardio machines
*please try to pick a different machine for each lot of metres, only resting minimal (not over 1 minute) between each.
21-15-9-9-15-21 reps of:
Kettle bell deadlift - moderately heavy
Calories on the air assault bike / OR Rower
Bike / OR Row 500m at half pace (around 50-60% of usual working pace)