THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

Conditioning: Test

Alternate Every 5 minutes for 15 minutes (1 set each):

Max Calorie Assault Bike in 1 minute (leaves 4 minutes rest)

500m Row (rest for remainder of 5 minutes)

400m sprint (rest for remainder of 5 minutes)

*EMPTY. IT. OUT.