AEROBIC CAPACITY
ON A 30:00 RUNNING CLOCK
ZONE TWO - RUN/ROW/RIDE/SKI
BODYWEIGHT FLOW
50-40-30-20-10*
DOUBLE UNDERS
STRICT SIT-UPS**
*AFTER EACH FULL SET PERFORM 15 BURPEE BOX JUMPS
**STRICT SIT-UPS SHOULD BE PERFORMED WITH MINIMAL ARM SWING/
RECOVERY
MOBILITY - COACHES CHOICE.
