Dagens pass

Warm up
10 min @70-75% aerobic 
1 min Row
1 min Alternating box step ups
1 min AB
1 min Alternating box step downs
1 min Row
1 min Alternating one leg squat to box
1 min AB
1 min Alternating crossover box step ups
1 min Row
1 min No push up burpee box step ups

Rest 5 min 

A. 15 min @80-90% aerobic (high effort)
2 min Row
1 min No push up BBJ over
2 min AB
1 min No push up BBJ over
2 min Row
1 min No push up BBJ over
2 min AB
1 min No push up BBJ over
2 min Row
1 min No push up BBJ over

Rest 5 min

B. 15 min @80-90% aerobic (high effort)
10 WB
10 MB lateral wall pass L
10 MB lateral wall pass R
10 MB burpee with neck touch
200m run with MB