500 Meter Row
400 Single Unders
300 Squats
2 Mile Bike
100 Leg Lifts

MVx: 400m, 300 singles, 200 squats, 1 mile bike, 75 leg lifts

GOALS + GUIDANCE: Steady pace wins the race! The row will take around 2 minutes, do not sprint. The single unders will take around 3 minutes to complete 400 reps. Choose a steady cadence on the squats. Face a new direction every 50 reps, to keep count but also take a very brief rest to shake out your legs. The squats will take around 5-7 minutes. The bike (or run), again at a steady pace, will take around 8 minutes and the leg lifts, break into sets of 20, will take 3-4 minutes. Target 30 minutes.