A) Every 4mins x5 rounds:
400 Run (scale to 300m or 200m if needed)
20 Alt db snatches – up to 22.5/15kg
10 Burpees
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B) 30 Sec on/15 sec off/x3 rounds:
Lying flutter kicks
Side plank – Left
Side plank – Right
Piked sit ups
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C) 2mins on/2mins off/x3 rounds:
Max cal row or bike