1 set:
1:00 shuttle runs
:30 push-ups from the knees
:30 PVC pass-throughs
:30 walking lunge steps

1 set:
5 left-arm dumbbell shoulder presses
5 left-arm dumbbell push presses
5 right-arm dumbbell shoulder presses
5 right-arm dumbbell push presses
:30 Samson stretch/leg
Single-arm dumbbell overhead walking lunges (25 ft/arm)
- Use a light dumbbell or unweighted object.

1 set:
5 left-arm dumbbell shoulder presses
5 left-arm dumbbell push presses
5 right-arm dumbbell shoulder presses
5 left-arm dumbbell push presses
:30 Samson stretch/leg
Single-arm dumbbell overhead walking lunges (25 ft/arm)
- Use workout weight dumbbell.

- RX -
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (35/50 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
- Pull-up bar is 6 in above reach.

- INTERMEDIATE -
7 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (20/35 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
- Pull-up bar is at the fingertips when the arms are overhead.

- BEGINNER -
5 rounds for time:
2 inchworms + push-ups from the knees
Walking lunges (25 ft)
5 burpee jumping pull-ups
Walking lunges (25 ft)
- Pull-up bar is at the middle of the forearm when the arms are overhead.

- MASTERS 55+ -
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (20/35 lb)
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
- Pull-up bar is at the fingertips when the arms are overhead.

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) (35/50 lb)
5 burpee broad jumps (4 ft)
Single-arm DB overhead walking lunges (25 ft)

5 sets for max calories:
3:00 air bike
- Rest 1:00 between sets.

- 30-50 calories each set.
- Consistent paces across the 3-minute effort.
- Build stamina and conditioning.
- Increase the pace with each effort; sets 4 and 5 should be at a challenging pace you can still hold for the entire 3 minutes.
- Keep your chest high and push/pull with your arms and legs.
- Air bike modifications: Echo bike, Assault bike, C2 Bike, ski, row, run