Day 3 - Strength & Conditioning (24th-29th Sep)

40 min AMRAP @ moderate pace

800m run

30 cal assault bike

400m sand bag run

30 cal row

20 GHD sit-ups

Try and hold a steady pace for the entire 40 minutes. Try think of the workout as a conversational pace. The idea here is to have the heart rate at a moderate rate for an extended period of time to increase aerobic fitness