Recommended Warm Up (15 Minutes):

Alternate 1:1 on a machine with a partner

3x 1 Minute ON/1 Minute OFF

3x :30 ON/ :30 OFF


20 Minute AMRAP:

5 Burpees

7 Toes to Bar

9/7 Calorie Row/ Bike/ Ski


*Alternate ROUNDS with a partner.  These should be FAST.  A good goal would be 10 rounds each.  Row or bike HARD!


Scaling Options:

Toes to bar or Knees to chest or V-Ups



Skill Work