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Sunday 20th February



Core conditioning


  • A1: Alternating high leg hollow hold: 20 seconds each leg

  • A2: Russian twist 20 Seconds (unweighted, be fast)

  • A3: Hollow flutter kick: 20 seconds

No rest between stations, 1:00 rest between rounds x 5


Go every 5 Minutes alternating between A and B x 6 rounds


  • A- Row 500/400m 10 Over rower burpees 50 Double-unders /70 Single skips

  • B- Air-bike 1200/900m 10 Toes to rings 50 Double under /70 Single skips



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