Move

1) AMRAP 40 Minutes

2 Min Row
2 Min Bike
10 Gym Length Walk
10 Sit Ups
Rest 1 Minute

Train

1) Pinko

AMRAP 40 Minutes

20 Cal Row
16 Cal Bike
10 Gym Length Shuttle Runs
10 GHD Sit Ups

Stimulus

1) This is a large conditioning piece Find a pace that will be manageable throughout the full 40 minutes. Take this at a slower pace than you would think, especially if this is a recovery day. Be careful those GHD, especially if you’re getting up into the 5 or more round range. Aim to complete around 6-10 rounds.