Conditioning
30cal Assault bike > 5 pullups +8kg > 10 push/press 40kg
x7 rounds
25 cal aslt bike ...
x3 rounds + 15cal sprint to finish and make up 300cal
Rest between rounds - enough to stay working harder than an aerobic grind i.e. 1 min at the start, 2-3 min by the end.
Totals
300 cal
50 pullups 8kg
100 overhead 40kg
44 min.
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