Every 10 mins, for 30 mins (3 sets) for max cals/reps of:
2 Mins of Rowing (for cals)
2 Mins of Burpee Box Jump-Overs (20″/24″)
2 Mins of Assault Bike (for cals)
Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.
Post cals, reps and burpee box jump-overs to comments