3 Sets:

2 Minutes at moderate Pace
90 sec Easy

Rest 2 Min

3 Sets:

40 Sec Fast pace
90 sec easy

Rest 2 Min

3 Sets:

2 Minutes Moderate Pace
90 Sec Easy

Rest 2 Min

3 Sets:

20 Second Sprint
90 Sec Easy

Total time 39 minutes.

Moderate 55 - 60 Rmp
Fast Pace 60+ RPM
Sprint as fast as possible

Total Calories.

5 - 7 Rounds:

Minute 1 : Machine
Minute 2 : 6 - 10 Ring Rows + 6 - 10 Push Ups

Bench Press, AHAP

4-3-2-1-2-3-4

Go Every 3:00

3x1@MAX

3 - 4 sets:

a ) 8 - 12 Single Arm Dumbbell Bench Press
b ) 30m Single Arm Kettlebell Farmers carry ( each )
c ) 8 - 12 banded triceps pushdowns

3 Sets For Calories: ( 33 min )

3:00 Moderate
1:30 Moderate- Fast
0:45 Fast
0:15 Sprint

Rest 1:30 After Each Work Interval.

• Go by feel on pacing here
• As the duration decreases, the intencity/watts/RPM´s should increase -There is no additional rest between sets.

30 Minute EMOM (Every minute on the minute)

Complete

A. Row (15...20/10...15) Cal.
B. Ski (15...20/10...15) Cal.
C. Echo bike (15...20/10...15) Cal.
D. Run (around parking lot)
E. Rest

On The Minute x 12

Minute 1 : 15 Bar Facing Burpees
Minute 2 : Max RMU

• Burpees should be completed by the 50s mark. Reduce reps if needed.
• Complete as many ring muscle ups as you'd like each round with as many breaks as you'd like. You could do 1 big set of few small sets depending on your capacity

3 rounds of:
Push Jerks 9-6-3, rest 30 secs btw sets
- Rest 2min btw rounds

Round 1: @50%
Round 2: @55%
Round 3: @60%

Complete as many rounds as possible in 12 minutes of

• 7 box jumps
• 14 kettlebell swings

Men 36-in. box, 32-kg kettlebell
Women 30-in. box, 24-kg kettlebell