CARDIO IS HARDIO WEEK:

Choose between Run, Row or Assault Bike

1) Full Version: Pyramids

*rest is 1/2…if it takes you 1 min for the 200m then rest 30 sec, continue for pyramid

Run: 200m, 400m, 800m, 1 mile, 800m, 400m, 200m

Row: 250m, 500m, 750m, 1k, 750m, 500m, 250m

Assault Bike: 20/16 cals, 30/24 cals, 40/32 cals, 50/40 cals, 40/32 cals, 30/24 cals, 20/16 cals

2) Time Saver Version: Repeats

Run: 400m x 6 on 1 min rest

Row: 500m x 6 on 1 min rest

Assault Bike: 20/16 x 6 on 1 min rest