Warm-up: 2rds, 10-jumping jacks, 10-pass throughs, 10-push-ups, 10-air squats, 5-sit-ups, 200m jog or 250m row
Strength: 4 x 10 @ 50% of squat cleans
*15 minutes of cardio. Change speed, incline or resistance every minute....
*Rest 5 minutes
*3rds, 1 minute of air squats, 1 minute of sit-ups, 1 minute of push-ups, 1 minute of burpees, then, bunk out, including SCBA, breathing air. Shoot for under 2 minutes. Take gear off. Rest 3 minutes. Repeat.
*10 minute cool-down walk