2:00 Bike (EZ-MOD Pace)

Into…

3 SETS (:20 ON/ :10 OFF)

MOVT 1 – Jumping Jacks

MOVT 2 – Alt. Groiners

MOVT 3 – Tuck-Ups or V-Ups

MOVT 4 – Air Squats

*1 SET = MOVT 1-4.

40 Air Squats

5 Bar Muscle-Ups

30 Toes to Bar

5 Bar Muscle-Ups

20/15 Cal Assault Bike**

**Cal C2: 25/20

Cal Echo: 15/12

(Score is Rounds + Reps)

40 Air Squats

5 Strict Pull-Ups

30 Hanging Knee Raise

5 Strict Pull-Ups

15/12 Cal Assault Bike*

*Cal C2: 20/15

Cal Echo: 12/10

(Score is Rounds + Reps)

AMRAP x 21 MINUTES*

80 Air Squats

10 Bar Muscle-Ups or Strict Pull-Ups

60 Toes to Bar or Toes to Something

10 Bar Muscle-Ups or Strict Pull-Ups

40/30 Cal Assault Bike**

*P1 works while P2 rests. Split work as needed.

**Cal C2: 50/40

Cal Echo: 30/25

(Score is Rounds + Reps)

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)