BASIC ENDURANCE

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RPE 7

Warmup 5 MINS

6x Perfect Stretch
10s Pogo Jumps R
10s Pogo Jumps L
20s Hollow Rock

ENDURANCE 30MINS

7mins work / 30s rest, 1 Complete Circuit

Station 1
1400m Run

S1: 1000m Run
S2: 800m Power Walk
A1: 1600m Run

Station 2
MAX REPS Box Step Ups rx 50cm / 60cm
Every 20 reps perform 15x Hollow Rock

Station 3
1400m Row

S1: 1200m
S2: 1000m
A1: 1700m

Station 4
MAX REPS KB Swing rx 16kg / 24kg
Every 20 reps perform 15x Abmat Sit Ups

By Out 6MINS

AMRAP

100m Fast Run
100m Easy Jogg

S1: Fast Run / Walk
S2: Power Walk / Walk