CARDIO FOUR

1600m bike 

800m row

400m run

20 burpees 

x 3

Kit needed:

Assault bike

Rower

Skill mill / Treadmill / Track

Standards:

Bike, row, run, burpees - three times through. Simple.

Tips:

At least one of the elements in this will catch you out. When you realise which one it is you can prepare yourself for the next two rounds. Try stay consistent on the paces and push to complete each round in a similar time. Acknowledge your strengths so you know when you can push and when you need to pull back.

Scales:

Drop distances or do 1 less round. Try:

1000m bike

500m row

250m run

10 burpees

x 3