Choose ONE of the following sports

“Tabata”

Swim 8 x 20:10, use pool or open water

Bike 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row 8 x :20s on :10s off, if on C2 use meters or watts