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Exercises

Set 1: 1 round
Seated Sprint
30 seconds
Recover
30 seconds
Seated Climb
30 seconds
Recover
30 seconds
Standing Run
30 seconds
Recover
30 seconds
Hover Climb
30 seconds
Recover
30 seconds
Jumps
30 seconds
Recover
30 seconds

Set 2: 1 round
Seated Sprint
30 seconds
Seated Climb
30 seconds
Standing Run
30 seconds
Hover Climb
30 seconds
Jumps
30 seconds

Set 3: 1 round
Seated Sprint
45 seconds
Recover
30 seconds
Seated Climb
45 seconds
Recover
30 seconds
Standing Run
45 seconds
Recover
30 seconds
Hover Climb
45 seconds
Recover
30 seconds
Jumps
45 seconds
Recover
30 seconds

Set 4: 1 round
Seated Sprint
45 seconds
Seated Climb
45 seconds
Standing Run
45 seconds
Hover Climb
45 seconds
Jumps
45 seconds

Set 5: 1 round
Seated Sprint
1 minute
Recover
30 seconds
Seated Climb
1 minute
Recover
30 seconds
Standing Run
1 minute
Recover
30 seconds
Hover Climb
1 minute
Recover
30 seconds
Jumps
1 minute
Recover
30 seconds

Set 6: 1 round
Seated Sprint
1 minute
Seated Climb
1 minute
Standing Run
1 minute
Hover Climb
1 minute
Jumps
1 minute

Set 7: 1 round
Seated Sprint
45 seconds
Recover
30 seconds
Seated Climb
45 seconds
Recover
30 seconds
Standing Run
45 seconds
Recover
30 seconds
Hover Climb
45 seconds
Recover
30 seconds
Jumps
45 seconds
Recover
30 seconds

Set 8: 1 round
Seated Sprint
45 seconds
Seated Climb
45 seconds
Standing Run
45 seconds
Hover Climb
45 seconds
Jumps
45 seconds

Set 9: 1 round
Seated Sprint
30 seconds
Recover
30 seconds
Seated Climb
30 seconds
Recover
30 seconds
Standing Jog
30 seconds
Recover
30 seconds
Hover Climb
30 seconds
Recover
30 seconds
Jumps
30 seconds
Recover
30 seconds

Set 10: 1 round
Seated Sprint
30 seconds
Seated Climb
30 seconds
Standing Jog
30 seconds
Hover Climb
30 seconds
Jumps
30 seconds

Set 11: 1 round
Cool Down And Stretch
3 minutes


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