Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 15 Burpees
Station 4 – 200 Meter Run
For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.
I greatly underestimated how hard this was going to be. Rounds 4 and 5 I had to modify. Also subbed SDL for rowing/bike as I have neither of those. Great workout though!!! Thanks!