6-Count Burpee!
On your count, have athletes move through each position of the Burpee:
1 - Hands on the ground
2 - Jump feet into Plank
3 - Bottom of Push-Up
4 - Press up to top of Push-Up
5 - Jump feet in
6 - Jump & Clap at the top

Start with a slow tempo, then speed up the count as you go!

Then…

1 ROUND
30 Alt Reverse Lunges
20 Burpees
10 Cal Bike
5 Empty Barbell Back Squats

II.I. ON A 20:00 RUNNING CLOCK...
Build to 3RM Back Squat

(Score is Weight)

II.II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)