[A] With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75lb.
From 5:00-10:00 use 95lb.
From 10:00-15:00 use 115lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
Loads in KG (mens/womens) every 5 min increment are:-
35kg / 25kg
42kg / 30kg
52kg / 35kg
62kg / 42kg
70kg / 48kg
[B] For time:
15 Rope Climbs
[C] Tabata Airdyne (Calories)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.