5 x 5 min RUN/ RIDE/ Suicide Sprint/ ROW/ Track Run over boxes

Each period
30 sec @ 87% MaxHR (Terskel)
60 sec @ 70% MaxHR (rolig)
30 sec @ 87% MaxHR (Terskel)
60 sec @ 70% MaxHR (rolig)
30 sec @ 87% MaxHR (Terskel)
90 sec @ 70% MaxHR (rolig)

2 min rest and change exercise (x5)

repeat periode with new exercise 5 times