Capacity

Prep with practice and loading of DB Burpee into stand as well as farmer step up. For the step ups, pick a load and box height that you can move through the first set of 5 without resting.

While the calories in this workout is by no means a sprint, we encourage you to push a moderate pace instead of treating it as a full recovery. Given the distance is going up, aim to push harder in the initial rounds while the work required is less and then hold onto a strong finish for the final round

Sub a run if you prefer, (100-200-400-600m).