Order

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

500m rowing sprint

5

N/A

N/A

10

A2

Pull ups

5

12

30X0

10

A3

Push press

5

12

30X0

10

A4

Kettlebell deadlift

5

25

30X0

120

If you need any help on how to follow this programme or to check your techniques please do ask one of our fitness instructors.