For max reps (or calories): 60 seconds of Assault Bike/Row Rest 60 seconds 60 seconds of Burpee Box Jump or Step-Overs Rest 60 seconds 60 seconds of V-Ups Rest 60 seconds 60 seconds of Double-Unders Rest 60 seconds 60 seconds of Goblet Squats Rest 60 seconds 60 seconds of Push-Ups
Rest 4 minutes until the running clock reaches 15:00, and then...
Every minute, on the minute, for 24 minutes (4 sets) of: Minute 1 - Assault Bike/Row x 55-60% of Calories Achieved in 60 seconds Minute 2 - Burpee Box Jump or Step-Overs x 55-60% of Reps Achieved in 60 seconds Minute 3 - V-Ups x 55-60% of Reps Achieved in 60 seconds Minute 4 - Double-Unders x 55-60% of Reps Achieved in 60 seconds Minute 5 - Goblet Squats x 55-60% of Reps Achieved in 60 seconds Minute 6 - Push-Ups x 55-60% of Reps Achieved in 60 seconds
