In Pairs working in 4 minute blocks on either ski erg or Assault bike

Block 1:

15/45 x 4

Block 2:

30/30 x 4

Block 3 :

45/15 x 4

Block 4:

60/60 x 2

Flow :

*Partner 1 does 4 x 15/45 while partner 2 rests , swap , repeat sequence for block 2,3 and 4

*Blocks 1 and 2 should be top end – push hard

*Block 3 and 4 aim for sustainable pace without being a slack ass

*Score total calories on machine of choice at end of session

*In 4 minute rest period perform 1 x 60 second plank hold

*Heavy hitters – don’t snap the damn assault bike peddled getting on or off pls

In Pairs working in 4 minute blocks on either ski erg or Assault bike

Block 1:

15/45 x 4

Block 2:

30/30 x 4

Block 3 :

45/15 x 4

Block 4:

60 x 1

Flow :

*Partner 1 does 4 x 15/45 while partner 2 rests , swap , repeat sequence for block 2,3 and 4

*Each effort should be top end – you have ample rest to recover

*Score total calories on machine of choice at end of session

*In 4 minute rest period perform 1 x 60 second plank hold

*Heavy hitters – don’t snap the damn assault bike peddled getting on or off pls