A - 2:30 on / 2:30 off x 4
Run 400m + 5 clusters @ 60/40kg + max reps chest to bar pull ups
B - 2:30 on / 2:30 off x 4
Run 400m + 10 plate ground to overhead @ 20/10kg + max reps toes to bar
In a team of 4, following the format of 30 seconds work + 30 seconds rest, accumulate as many calories as possible on a rower and a bike in 30 minutes.
So A rows, B rests, C bikes and D rests. Then A rests, B bikes, C rests and D rows. Then A bikes, B rests, C rows and D rests etc
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