Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
2 Rounds
Echo Bike X 30 Seconds
Air Squats X 10 Reps
Push-Ups X 10 Reps
Burpee X 5 Reps
WOD
For Time
COMPETITIVE
50/40 Cal Air Bike
1 Burpee for Every Second It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
PERFORMANCE
40/30 Cal Air Bike
1 Burpee for Every 2 Seconds It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
LIFESTYLE
30/25 Cal Air Bike
1 No Push-up Burpee for Every 3 Seconds It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees
This Is a Aerobic Workout
Members Should Push to Finish the Calories as Quickly as Possible and Move Through the Burpees Smoothly.