1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec Bike
5 Front Squats (Empty Bar - Build Across)
5 Up downs
6 Lateral Bar Hops

2. Workout Prep
3 sets: (with partner)
5/4 Calorie Bike (each)
3 Front Squats (build in weight)
2 Synchro Bar facing Burpees

"Food Coma"

Level 3 (RX'd)
Teams of 2
150/120 Calorie Assault Bike (Or 120/100 Calorie Echo)
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
(KG Conv: FS 61/43)

Level 3 (solo) Double your time for score

60/48 Calorie Assault Bike (Or 50/40 Calorie Echo)
50 Front Squats (135/95)
50 Bar Facing Burpees
(KG Conv: FS 61/43)

Level 2
Teams of 2
120/100 Calorie Assault Bike (Or 100/80 Calorie Echo)
100 Front Squats (95/65)
40 Synchro Bar Facing Burpees
(KG Conv: FS 43/29)

Level 1
Teams of 2
100/80 Calorie Bike Erg
100 Dumbbell Front Squats (light)
30 Synchro Up Downs

Target time: 21-23 minutes
Time cap: 30 minutes

Mini-Pump – Arms/Core

4 Rounds
10 Deficit Pushups
10 Ring Rows-Feet Elevated
15 Inverted Skull Crusher
15 Incline Dumbbell Hammer Curls
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
50yd KB Front Racked/Overhead Carry (right racked/left overhead)
50yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 min b/t round-

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose