Strength:-
4 rounds-
8 / 8 Dead stop KB DB rows (from the ground)
10 Seated KB press
45 secs Weighted russian twists
Tabata -16 mins (8 rounds on each 20 on 10 off). Complete the 8 rounds on each movement before moving onto the next, each station takes 4 mins
Bike
Devils Press 2×225/15kg
Row
KB stoh 2×24/16kg