On the 0:00
40/30 Calorie Row
20 Lateral Burpees over the Rower
On the 5:00 & 9:00
30/24 Calorie Row
15 Burpees
On the 13:00/16:00/19:00
20/15 Calorie Row
10 Lateral Burpees
At Home Version
On the 0:00
800 Meter Run
20 Lateral Burpees over Dumbbell or Kettlebell
On the 5:00 & 9:00
400 Meter Run
15 Lateral Burpees Over DB
On the 13:00/16:00/19:00
200 Meter Rub
10 Lateral Burpees over DB