Warm up 5 mins using CV 

With this workout use your CV intervals (as below, 1,2, 3,)  using 3 different exercises for each 20 seconds and then 20 seconds rest. Repeat it 6 times before moving onto first power block. Repeat the same CV interval block between each power block. 

One minutes rest between each block to move onto next block and grab a drink. 

You can repeat the workout once, twice or three times in a session.

CV Block 20:20:20 (20 seconds rest) x 6

  1. run on step

  2. skate on step

  3. step Jumps

 

Power block – 1 minute of each exercise, no rest

  1. step jumps
  2. 180s
  3. plyo lunges off step

 

CV block  (as above 1,2,3. 20:20:20: (20 seconds rest) x 6)

Power block – 1 minute of each exercise, no rest

  1. vIpr skate
  2. clean n press
  3. burpees

CV block  (as above 1,2,3. 20:20:20: (20 seconds rest) x 6)

Power Interval – 1 minute of each exercise, no rest

  1. thread the needle
  2. vipr press up jump
  3. vipr crawl