ONWD-2025-011

Intention:

3-30 is a new structure we can use to gradually increase the volume of the session (165 reps each, opposed to 150 previously).

Warm Up:

• Incline Walk or Light Ruck x 5 minutes (easy)
• 5 x 30 seconds each:
  • Jump Rope
  • Box Jump

Work:

• 3-30, by 3s each:
  • Bike Calories
  • Jog 10m

Flow: 3 bike calories, jog 30m, 6 bike calories, jog 60m, 9 bike calories, jog 90m.