Warm-Up: 10:00 minutes
3 Sets: For Quality
9/7 Calorie Echo Bike
5 Burpee Broad Jumps
12 Alternating Hang Dumbbell Snatch
10/10 Single Leg Glute Bridge w/ Pause
"Out of Time"
Every 4:00 minutes, 10 Sets
Both Partners Complete
5 Devils Press 22.5/15kg
9/7 Calorie Echo Bike
12 Line Facing Burpees
Score = Combined Time of All Intervals
Recovery / Mobility Protocol
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
Accumulate the Following
50Seated Calf Raises, Light Load
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