0:00-12:00
12 Minute Clock:
1:30 Machine (OR 15 glute bridges into 20 jumping lunges)
10 Lunge Elbow to The Floor
15 Goblet Squats
20 Deadbugs

15:00-45:00
2 sets (1 set every 15:00)
30/21 Cal Bike OR 80 Jumping Lunges
50 wall balls 20/14
30 toes to bar
30/21 Cal Bike OR 80 Jumping Lunges

TARGET SCORE
Target Time each set: 9 Minutes
Time Cap each set: 12 Minutes

STIMULUS
This workout is high volume upper body gymnastics working on building shoulder and core capacity with a high heart rate

WORKOUT STRATEGY & FLOW
bike: let's keep this moderate/fast. 350+/275+ watts for bike is a good goal.
Wall ball: Try to get these unbroken. 2 sets at most.
Toes to bar: Aim for sets of 5+!
IF jumping lunges: Aim to finish each set of 80 in under 2 minutes!

SCALING
Scaling option to finish near the target score:

2 sets (1 Set every 15 minutes)
60 Jumping Lunges
30 wall ball 20/14
20 toes to bar
60 Jumping Lunges