5 Rounds x AMRAP 4

30/21 Calorie Bike Erg
15 Burpee Box Jumps 24"/20"
Max Shuttle Run

Rest 4 minutes between rounds.

• While we want a hard effort on the bike, it should not come at the expense of slow burpee box jumps. It can help to back off your pace on the bike for the last few cals to prepare for the box.

• Similar to the bike, we want to solid effort here but backing off your last few reps can help prepare for the shuttle runs that follow.

• Come out strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout.