A. Warm-Up 

1:00 Bike + 5 Walk-Outs + 5 Spiderman and Reach/side 

1:00 Bike + 10 Kettlebell Swings 

1:00 Bike + 5 Burpees + 5 Grass Pickers 

B. Capacity Conditioning 

4:00 AMRAP of: 

50 Slam Balls + max effort calorie row in remaining time

Rest 2:00 

4:00 AMRAP of: 

50 Kettlebell Swings + max effort calorie bike in remaining time

Rest 2:00 

4:00 AMRAP of: 

40 Burpees + max effort calorie row in remaining time

Rest 2:00 

4:00 AMRAP of: 

20 Pull-Ups + max effort calorie bike in remaining time

*Record total calories*

C. Midline Strength 

3 Rounds of: 

10 Strict Toes-to-Bar 

20 Superman 

:30 Plank

Level 1

cut 10 Reps off buy-ins; TRX Rows

Level 2/Masters 

Optional No push-up burpees; Banded Pull-ups; KB (35/25) 

Level 3

As Written; KB (53/35) or higher