Warm up: 400 meter run / 20 sit ups / 20 pushups

“The Test Version 2”:

Every 90 seconds 12 minutes ( 8 sets )

30 Seconds max calorie row

30 seconds max burpees over the rower

You must stop at the 60 second mark on each round. You cannot start the burpees before the 30 second mark on each round.

Results:

Row:

40 Calories or less – level 1

41 – 55 Calories – level 2

56 – 70 Calories – level 3

71 – 85 Calories – level 4

86+ Calories – level 5

( females subtract 10 cals per section)

Burpees:

Same Numbers as above for both sexes.

The score is the level from both sections combined.

* Level 10 is the best…

2. Every minute on the minute for 12 minutes:

odds: GHD situps x X

evens: KB swings x X