WOD

3 Rounds with one minute on each station

Burpees
Rest
Air assault bike for calories
Rest
Burpees
Rest
Row for calories
Rest

Workout notes

We have twenty three minutes on the clock for this interval style workout.  There are four stations with a minute rest after each. The burpee station comes twice in each round and you’ll have one opportunity on the rower and air assault bike so there are technically three movements.  With rest after each station you can use this opportunity to work on a higher intensity level but be careful on the machines. Don’t make the mistake of starting out at an intensity level you are unable to recover from with the scheduled rest.  Most of us would need more than 1:1 rest after a max effort bout on the bike or rower!  Try to tick up the intensity a little but make sure you can hang on for the entire workout.