12/22 Saturday

10 min @ 75%:

90 sec Airdyne

60 sec KBS – 53/35

–5 min rest

10 min @ 75%:

Row 200m

10 Push-ups

–5 min

10 min @ 75%:

Run 200m

7 Toes to Bar

–5 min

10 min @ 75%:

Row 200m

10 Push-ups

–5 min

10 min @ 75%:

90 sec Airdyne

60 sec Double Unders (do them in sets of 15 only)