1. Movement Prep/Activation

8:00 AMRAP
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

50 Each / Any order / No cap

Cals Bike

Sit ups

Push ups

KBS, 55/35 | 45/25

Cals Ski

WBS, 20/14/10

Double unders

Pull ups

Cals Row

Burpees

Every 4:00 (6 Sets)

3 CAP per Set

RX
15/12 Calorie Air Bike
12 Box Jump Overs (24/20)
9 Burpee to Bar

RX+ (comp)

18/14 Calorie Air Bike
15 Box Jump Overs (24/20)
12 Burpee to Bar

4 CAP

500m Row

WBS (20/14)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

4x5 Quad Foam Rolling (each leg)
2x 1 Minute Ring Bicep Stretch
1 Minute Calf & Big Toe Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.