2 Sets – Change every 5mins

a) 4min bike

b) 4min row

c) 600m Run (400m mark then 200m mark)
(you should get at least 1min rest with this, scale back if not)

*Aim for consistent pace rather than max efforts
*No extra rest between sections
*WIND IT BACK FOR THE BIG DANCE

OPTIONS
Run: Reduce to 400/ Ski for 3mins