Endurance

Warm up.
5min Row/Bike/Ski.
30sec Easy.
20sec Moderate.
10sec Hard.

Rest 3min.
20min omem (Nasal breathing AMAP).
1. 40sec Row.
2. 40sec Elbow plank.
3. 40sec Bike.
4. 40sec Single unders.

Cool down.
5min easy Row/Bike.