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.