MAP Sessions: 3 minutes on/3 minutes off x 4 reps
3 minutes of the following @ 80%:
Row 150 meters
10 air squats
rest 3:00 minutes
3 minutes of the following @ 80%:
Single Unders x 30 repetitions
Step Down Box Jumps x 5 repetitions
rest 3:00 minutes
3 minutes of the following @ 80%:
10 DB Clean and Press @ moderate weight and from hang position
5 Burpees
rest 3:00 minutes
3 minutes of the following @ 80%:
Airdyne Cals
Rest 7:00 minutes and Repeat Sequence.