“Steady as She Goes”

Level 3
Every 6 mins for 36 mins, alternating between:
Run, 400 m + 30 Kettlebell Swings, 53/35 lbs + 30/22 Echo Bike Calories
Run, 400 m + 15 Deadlifts, 225/155 lbs + 30/22 Echo Bike Calories

Level 2
Every 6 mins for 36 mins, alternating between:
Run, 300 m + 30 Russian Kettlebell Swings, 53/35 lbs + 25/18 Echo Bike Calories
Run, 300 m + 15 Deadlifts, 185/125 lbs + 25/18 Echo Bike Calories

Level 1
Every 6 mins for 36 mins, alternating between:
Run, 200 m + 20 Russian Kettlebell Swings, 35/18 lbs + 25/18 Echo Bike Calories
Run, 200 m + 20 Deadlifts, 185/125 lbs + 25/18 Echo Bike Calories