30 seconds off
increase speed each round. Start steady finish with a near enough sprint.
2 length walking lunge
10 jumping pull ups or ring rows
after 2 rounds
1 min bar hang to stretch lats.
Every 2 minutes x 4
Max strict pull ups into quad and hamstring stretches.
Today is all about SPRINTS.
6 in total, give each one your all and add calories up after all 6 rounds.
Make sure you have a good stretch and loosen your quads off before starting.
Once finished 200m walk kicking you heels to your butt cheeks.
60 seconds max calories assault bike.
5 minutes rest
Score is total calories after all rounds.