Warm up
Bike one minute 30 seconds of each
Hip bridge Cat cow
Side plank Goblet squat hold
Then Build up weight for kettlebell cluster
ENDURANCE
Delta One round
800 m run 80 foot plate push
8 kettlebell clusters 70/53
Two rounds 600 m run
60 foot plate push
6 kettlebell clusters Three rounds
400 m run 40 foot plate push
4 kettlebell clusters Four rounds
200 m run 20 foot plate push
Two kettlebell clusters
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