Strength 55:00 [3] 1.5 km (36:40 / km)
Circuit trading, 60 sec per station, 30 secs recovery. 3 sets.
Warm up stretches, lunges
Planks with ball push
Ropes
Push ups on bar
TRX rows
Spin
Delt raises
Biceps curls to chest press
Cool down stretches, hams quads.