Borrowed

Location: The Palace

Warm up: row 500m easy, hip mobility, jump rope for 4min, 20 leg swings, run a few 50m build up sprints, 50 jumping jacks.

Str: Run 800m TT

workout:

30 Handstand push-ups
40 Jumping pull up
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees