Warm up
10 minutes mixed cardio at 70-80% max hr
Strength
Push ups-1 minute max
Conditioning -Delta
4 rounds
100 m run
5 cal row
Push ups-25% 1 minute max
3 rounds
200 m run
10 cal row
Push ups-50% 1 minute max
2 rounds
300 m run
15 cal row push ups-75%
1 round
400 meter run
20 cal row
Push ups-100% 1 min max
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