Warm-Up

8 Minutes of Movement

200m Run

10 Calorie Bike

10 Calorie Row

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

10 Minute Max Calories on Assault Bike.

– Rest 5 Minutes

5 Minute Max Calories on Assault Bike.

– Rest 5 Minutes

10 Minute Max Calories on a Rower.

– Rest 5 Minutes

5 Minute Max Calories on a Rower 

Variation B:

2 Rounds:

800m Run for Time 

– Rest 5 Minutes

400m Run for Time

– Rest 5 Minutes

200m Run for Time

Workout Tip

Make sure to push max-effort stations at a 9/10 effort.

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