4 Sets of:
8 Bench Press
12 Seated Cable Row
16 Hanging Knee Raise
3 Rounds of:
500m Row
30 Lateral Jumps (over hurdle or dot)
4 Sets of:
8 Bench Press
12 Seated Cable Row
16 Hanging Knee Raise
3 Rounds of:
500m Row
30 Lateral Jumps (over hurdle or dot)