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10min warmup

Block 1: 39 mins

Complete group A for 18 mins, take a 3:00 rest and then complete group B for 18 mins. In group A, choose a ladder of calories for the bike. There are 3 options to pick from. Complete the first set of calories and then complete the reps of the jump rope. Repeat this working down the ladder calories. When in Group B, choose 1 of the 2 options for the rowing ladder. Complete the rowing calories and the given burpee reps. Take a 1:30 rest and then repeat working down the rowing ladder.

Block 2: whatever time is needed

Complete a buy out run of either 800m or 1600m (half mile or a full mile)

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