5 x 7mins Fitness Boosting Row - Stand-alone or W2S3 of the 2K redux plan

8 x 4 mins HARD effort - Standalone or W2S2 or the 2K Redux plan

40 mins at 18spm Fitness Booster - StandAlone or W2S1 of the 2K Redux Plan

24 minutes at 24spm Hard effort - StandAlone or W1S6 of the 2K Redux Plan

4 x 10min Fitness Build - Standalone or W1S5 of the 2K redux plan

8 x 2 mins Speed builder - Standalone or use as W1S4 on the redux 2K plan

2 x 20 min Fitness Builder - Standalone or W1S3 on the redux 2K plan

10 x 3mins Hard Effort - Standalone or W1S2 on the redux 2K plan