Every 10 mins, for 40 mins (4 sets) for times:
30/40 cals of Assault Bike
800m Run
50 Double-Unders

Modify the workout appropriately such that you get between 2-3 mins of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-min mark, scale back accordingly.

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