A. Warm-Up 

3:00 Tempo Bike then 2 rounds of: 

10 Air Squats + 10 Grass Pickers + :30 High Plank + :20 Bar Hang 

B. 35:00 Alternating EMOM (7 Rounds) of: 

Station 1: 8-12 Kettlebell Cleans (53/35)

Station 2: 20-30 Mountain Climbers (2:1)

Station 3: 3-6 Rope Pulls 

Station 4: Max Effort Calories Assault Bike

Station 5: Rest 

*Choose a rep scheme you can maintain for the duration of the EMOM. This should get tough in the final 3 rounds. Make note of your reps chosen per movment and your total bike calories*

Level 1

Scale reps to ensure :30 of rest each minute; KB (20/10)

Level 2/Masters 

KB (35/20)

Level 3

As Written