Thursday the 27th of October.

Endurance : Running Clock.

0-10 mins Row 1600/1400m

10-20 mins Bike 3400/3000m

20-30 mins Ski 10/7 Cals 10 Box Step ups (22.5/15kg) x 5 rds

30-40 mins Bike AB 10/7 10/7 Push ups x 5 rds

* Time cap 8 mins on each workout