Every minute for 20 minutes, alternate between: Run/Row/Bike 1 minute 15 squats
*The goal is to match or beat your cardio distance each round.
Scaling: Deconditioned athletes may reduce the total workout time as well as the air squats, aiming to get at least 30 seconds of rest after each set of squats. Intermediate athletes can do this workout as prescribed.
Beginner option: Every minute for 14 minutes, alternate between: Jog 1 minute 10 squats