AMRAP 4

27/21 Calorie Bike
27 Burpees
27 Pull Ups

Rest 4 minutes

AMRAP 4

21/15 Calorie Bike Erg
21 Burpees
21 Toes To Bar

Rest 4 minutes

AMRAP 4

15/12 Calorie Bike Erg
15 Burpees
15 CTB

• Sprint the bike for the first 5-10s. each interval. This gets the bike ramped up without impacting the rest of your workout. After that, settle into a harder effort pace, but leave enough in the take to be able to transition smoothly into the burpees that follow.

• Find a steady pace on the burpees that you´ll never need to stop or slow down. Practice having different gears here, so that you can switch your pace instead of needing to stop.

• On the gymnastics movements, there is no right or wrong here. However you choose to break things up, try to minimize your rest between sets by giving yourself a 5 second count down, each time you break.