đ Warm Up
4 rounds
20 squats
15 wall push ups
10 jumping jacks
5 burpee broad jumps
đ Workout
4 mins work (AMRAPS - as many rounds as possible)
2 mins rest
By 4 rounds
*1*
21 calorie row or air assault bike
21 burpees / kick backs
21 pull ups / jumping pull ups
Rest 2 mins
*2* 18 calories/18 burpees/18 toes to bar / knee raises on pull up bar
Rest 2 mins *3*. 15 calories/15 burpees/15 ring rows
Rest 2 mins *4* /9 calories/9 burpees/ 9 pull ups / jumping pull ups
đ± Cool down
500m bike at 60% of max effort
5-10 mins foam rolling work
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