Hybrid cardio
Warm Up
2 Rounds:
200 m Row
500 m bike
10 Air Squats
10 Jumping jack
Conditioning
For Time
Round 1:
1,000 meter Row
2000 meter bike or 800 m ski
200 Single-Unders or 40 Wallballs (7/5kg)
20 Burpees to plate
Round 2:
750 meter Row
1500 meter bike or 600 m ski
150 Single-Unders 30 Wallballs (7/5kg)
15 Burpees to plate
Round 3:
500 meter Row
1000 meter bike or 400 m ski
100 Single-Unders or 20 Wallballs (7/5 kg)
10 Burpees to plate
Round 4:
250 meter Row
500 meter bike or 200 m ski
50 Single-Unders or 10 Wallballs (7/5 kg)
5 Burpees to plate
Time cap 40 mins