Wednesday 10 June 2025 (16:30 first class)

Warm-up
3x

5 Walkers
10 Sit-ups
30s Bike
30s Row

Workout

Every 5 minutes (6 intervals = 30 minutes = 3x on each section per partner)

Partner 1:

Max Assault bike/Row (alternate every time you come back to the machine)
Partner 2:

30 Sit-ups
20 Burpee
– Rest for the remainder of the 5 minutes then swap and repeat.
*If work exceeds 4 minutes scale reps down by 5 each

Individual:
Max bike/row for 4 minutes
1 Minute Rest
Then
30 Sit-ups + 20 Burpees
Rest for remainder of 5 minutes
*Repeat 3x