1) Endurance:

Run:

600m, 2x400m, 3x200m

Rest :30 secs between sets

Row:

750m, 2x500m, 3×250

Rest :30 secs between sets

2) “Full House”

EMOM 20

Min 1: 6-8 HSPU’s

Min 2: 10 Box Jumps (24/20)

Min 3: 12 Sit Ups

Min 4: 10 OH Lunges (45/25)