Do you have what it takes or will you fail from DAY 1?
This is and interval workout with power elements. Can interchange between ROW/SKI/AirDyne/Elliptical/Regular Bike or RUN but it MUST equate >90% of your MAX HR at the end of each 2 minute interval. 220 minus your age is you max HR. Then think 90% of it. If 50 years old= 200-50= 170x0.9= > 153 in HR. Less than that is a FAIL. If on a ROW or SKI or AirDyne use the numbers in the picture. On the second part, it is more than 20 burpees in 2 minutes. If you do not know what a CLEAN PULL or a FRONT SQUAT is, get a personal trainer.