Warm up 2 rounds:
Leg Swings (Front & Back, Lateral)
Then complete one of the following options:
Option 1 4 Rounds
200 m Run/Row
20 Alt DB Biceps Curls 15/20 (R+L=1)
20 Tick Tocks R 25/35
20 Tick Tocks L
200 m Run/Row
20 High/Low Windmills 15/20 R
20 High Low Windmills L
Option 2 3 Rounds
200 m Run/Row
20 Alt DB Biceps Curls 15/20 (R+L=1)
20 Tick Tocks R 25/35
20 Tick Tocks L
200 m Run/Row
20 High/Low Windmills 15/20 R
20 High Low Windmills L
Option 3 2 Rounds
100 m Run/Row
10 Alt DB Biceps Curls 10/12 (R+L=1)
10 Tick Tocks R 10/15
10 Tick Tocks L
100 m Run/Row
10 High/Low Windmills 5/8 R
10 High Low Windmills L
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