Level 1

3 Rounds

2 min ON/OFF

25/20 calorie bike

30/25 calorie row

*every remaining calorie = 1 burpee during rest

*:15s Transitions on/off bike and row

*score = total burpees

Level 2

3 Rounds

2 min ON/OFF

30/20 calorie bike

35/25 calorie row

*every remaining calorie = 1 burpee during rest

*:15s Transitions on/off bike and row

*score = total burpees

Level 3

3 Rounds

2 min ON/OFF

35/25 calorie bike

35/25 calorie row

*every remaining calorie = 1 burpee during rest

*:15s Transitions on/off bike and row

*score = total burpees

Level 4 Rx

3 Rounds

2 min ON/OFF

40/30 calorie bike

45/35 calorie row

*every remaining calorie = 1 burpee during rest

*:15s Transitions on/off bike and row

*score = total burpees

 

Motivation

 

Strength

Deadlift 4 x 10-15 @ +10lbs


		

Mobility: couch stretch 2 mins/ side