8:00 AMRAP
30-second Air Bike (build in pace)

4/4 lizards
6 Box Step Ups (3L/3R)
3 Up Downs to Bar target

Level 3 (RX'd)
Every 4:00 (6 Sets)
15/12 Calorie Air Bike
12 Box Jump Overs (24/20)
9 Burpee to Bar

Level 4 (RX+)

Every 4:00 (6 Sets)
18/14 Calorie Air Bike
15 Box Jump Overs (24/20)
12 Burpee to Bar

Level 2
Every 4:00 (6 Sets)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
8 Burpee to Bar

Level 1
Every 4:00 (6 Sets)
10/8 Calorie Air Bike
10 Box Step Ups (20)
8 Up Downs

• Target time each set: 2:00 - 2:15
• cap 3 mins each set

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

1 min Quad Foam Rolling (each leg)
2x 1 Minute Ring Bicep Stretch
1 Minute Calf / foot smash

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.