Every 5 min for 35 min(7 rounds)
Run 200 meters
Pull-ups – jumping pull-ups or ring rows
Run – You may row 250 or airdyne :60 sec
If you have 2:30 min or over to rest, add a couple of reps to the burpees and pull-ups. More if possible.
Example: 12 burpees, 12 pull-ups, run 200 meters
If you have less than 2 min of rest lower the reps on the pull-ups and burpees by 3 reps each. If you still have less than 2 min shorten the run to 100 meters. Take off more reps if needed.
Example: 7 burpees, 7 pull-ups, run 100 meters.