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W1: Shuttle run: 10m/20m/30m/40m/50m/60m/70m/80m/90m/100m/90m/80m/.…back down to 10m (walk back after each distance that is your rest) W2: 400m run/500m row (x5) rest 30sec between rounds

W3: 1mile run/10 box jumps/1 rope climb/10 toes to rings/1 rope climb/10 box jumps/1 rope climb/10 toes to rings/1 rope climb/2000m row

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