0:00 - 50:00
A)
0:00 - 2:00 - 400/350 x row
2:00 - 4:00 - 20/15 x cal ski erg
4:00 - 6:00 - 20/15 x cal bike
6:00 - 8:00 - 30 x anchored side sit ups
8:00 - 10:00 - 15 x 12 meter shuttle sprints (Touch floor each time)
0:00 - 50:00
A)
0:00 - 2:00 - 400/350 x row
2:00 - 4:00 - 20/15 x cal ski erg
4:00 - 6:00 - 20/15 x cal bike
6:00 - 8:00 - 30 x anchored side sit ups
8:00 - 10:00 - 15 x 12 meter shuttle sprints (Touch floor each time)