*Have everyone go through and perform a 30s Interval on the Bike at 60% Effort
Then,
KB Warm-up, Tabata Style (20 work/10 rest) x 3 Rounds:
1a) KB March (Right Side)
1b) KB March (Left Side)
1c) Russian Swing
1d) Goblet Alt. Reverse Lunges
Then,
*Have everyone go through and perform a 30s Interval on the Bike at 85% Effort
+
20 Air Squats (or Alt. Pistols)
10 KBS (Heavy)
+
Review Front Squats

2 Rounds of:
15s AB Sprint (increase intensity on each set)
10 Air Squats
5 KBS
Rest 60s.

Every 4:00 x 5 Sets:
30s Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)
*Score total calories