Monday Workout: Three 5-Minute Intervals

Interval 1

Row 500 Meters

then in remaining 5 Minutes

• 5 Thrusters (155/115)
• 5 Burpees Over the Bar

Rest 3 Minutes

Interval 2

Run 400 Meters

then in remaining 5 Minutes

• 5 Thrusters (135/95)
• 10 Burpees over the bar

Rest 3 Minutes

Interval 3

AirDyne or Row 40 Calories

then in remaining 5 Minutes

• 10 Thrusters (115/85)
• 10 Burpees over the Bar

Level 1 Scaling Options: Light Dumbbell Thrusters and Regular Burpees

Record rep count for each Interval.