5 Rounds with a 25 min cap

400m Run
12 Upright Rows
20 Push Ups
12 Bicep Curls
20 Box Dips

Pick a load here that you can move well with and get most sets unbroken.

The goal here is to get that heart rate to about 70-80% right through the whole workout whilst getting a sweet pump . The movements are not dynamic, so maintain quality reps for all exercises. Move quick but stay in control.


2 Rounds of

800m Run
150 Push Ups
70 DB Upright Rows
200m Run