“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

Every 5 mins for 25 mins do:

Run, 200 m

15 Burpees

Run, 200 m

Rounds begin every 5 minutes in this simple bodyweight interval workout
You’ll complete the three stations for time and rest whatever time remains until the next round begins
Rounds begin on the 0-5-10-15-20
Record your time following the second 200 meter run
Your score is the slowest of the 5 rounds
We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest

These are standard burpees requiring chest to floor, a small clap overhead, and air under the feet
You can jump up or step up out of the burpee

250 Meter Row or Ski
500 Meter Bike Erg
12/9 Calorie Assault or Echo Bike

Gravity is your friend on both of these movements today
Rather than fighting it, let’s use it to our advantage
Leaning forward at the ankles more aggressively and trying to take more steps can help you run faster with less effort
In the burpee, don’t resist the way down too much
Flop down to the ground and do most of your work on the way up

See if you can make your final 3 rounds faster than your first 2 rounds
This approach will help you start at a strong pace, but one that you can improve upon as you go

8 Minutes For Quality:
10 Frog Jumps
200 Meter Run
5 Inchworm to Push-ups