| Aerobic Conditioning (40:00) | |
| For Time: | |
| 400 M Run | |
| 500/425 M Row | |
| 800 M Run | |
| 80/68 Cal Bike | |
| 800 M Run | |
| 500/425 M Row | |
| 400 M Run | |
| *Find a steady, conversational pace and hold it throughout the duration of the workout |
| Aerobic Conditioning (40:00) | |
| For Time: | |
| 400 M Run | |
| 500/425 M Row | |
| 800 M Run | |
| 80/68 Cal Bike | |
| 800 M Run | |
| 500/425 M Row | |
| 400 M Run | |
| *Find a steady, conversational pace and hold it throughout the duration of the workout |