- RX -AMRAP 30 with a partner:100-calorie Echo Bike100 KB snatches (53/70 lb)100 toes-to-bars- Split work as needed with one person working at a time.
- INTERMEDIATE -AMRAP 30 with a partner:100-calorie Echo Bike100 KB snatches (35/53 lb)50 toes-to-bars- Split work as needed with one person working at a time.
- BEGINNER -AMRAP 30 with a partner:70-calorie Echo Bike70 single-arm KB swings (26/35 lb)50 hanging knee raises- Split work as needed with one person working at a time.
1 set:1:00 jumping jacks:30 mountain climbers:30 alternating spiderman stretches (fast)1:00 Echo Bike
1 set:200-m cooldown walk1:00 double-forearm stretch
AMRAP 30 with a partner:100 weighted step-ups (35/50 lb) (20 in)100 DB snatches (50/70 lb)100 laying leg raises- Split work as needed with one person working at a time.