Row : 500/400m
Run : 400m
Bike : 25/18 x cal
Burpee Box Jump : 10 Reps @ 24/20"

HOW WE DO?

Player 1 rows, Player 2 Rows, Player 3 Rows –

Player 1 Runs, Player 2 Runs, Player 3 Runs –

Player 1 Bikes, Player 2 Bikes, Player 3 Bikes –

Player 1 BBJ, Player 2 BBJ, Player 3 BBJ –

1 Round is complete, head back to the rower for round 2….

OPTIONS :

Row : 400/300
Run : 300
Bike : 20/ 13 cal – Sub 90 seconds
BBJ : Step ups

*If your efforts are becoming slow and labored there is no harm in pegging back the distances – keep it sprint like and flowing between players 🙂

*If you end up in a PAIR , add in an imaginary players rest – you will need it !