1. Movement Prep/Activation

3 Sets
30-second Air Bike (build in pace)
6 Box Step Ups
3 Up Downs to Bar

2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Box Jump Overs (build in height)
2 Burpee to Bar

Every 4:00 (6 Sets)
15/12 Calorie Air Bike
12 Box Jump Overs (24/20)
9 Burpee to Bar

• Target time each set: 2 minutes -2 minutes 15 seconds
• Time cap each set: 3 minutes