30 secs on, 30 secs rest of Assault Bike or Row
Then we are good to go!!!
Every 2 mins starting at 0:00 complete 10 Burpees over the Rower
As your starting with the Burpees, take a look at how much time it takes you to perform them with a moderate/steady pace, then the remaining time of the first 2 mins should be your rowing time. Leave yourself 10 secs transition. For example: It takes me 40 secs to do my 10 Burpees. With the 10 sec transition on and off the Rower I then have a full minute of Rowing.
12 Incline Bench Prone Trap Raises
Rest 30 secs
12/side Powell Raises
Rest up to 90 secs