On a 14 minute run clock
1 cluster (65/95)
100m run/125 row/300 bike)
2 clusters
100m run…
*cluster go up by one, run stays the same
Rest 2 minutes
From 16:00 to 30:00
5 sit ups
1 cluster
10 sit ups
1 cluster
15 sit ups…
* sit ups go up by five, clusters stay at one
Stretch
Lizard
Child pose
Scorpion on back