Recommended Warm Up (15 Minutes):

8 Minute Bike

*Alternating every minute between damper 1 and damper 10




8 Minute AMRAP:

15/12 Calorie Row or Bike or 200m Run

10 Kettlebell Swings (70/53#)


Rest 5 Minutes


8 Minute AMRAP:

10 Burpees

1 Rope Climb


*Do both of these AMRAPs with a partner.  One person doing a machine or running while the other is doing 10 KBS and same thing with the rope climbs and burpees.  Rotate once both movements are done.  For rope climbs, you can do legless, with legs, 2 rope pulls or 5 strict pull ups.


Skill Work