Training

3 sets @ 80-85% aerobic effort:
60 sec row
30s active rest
60 sec KBS - 24kg
30 sec active rest
60 sec Box Jumps - 30"
30 sec active rest
60 sec DU's
30 sec active rest
60 sec Row
3 min active rest

KB swing - 28,28,27
BJ - 20,19, 17
DU's - all unbroken 90, 95, 89