10 min warmup. Spend time getting your heart rate up and doing dynamic movements as we will begin with running and jump roping.

Block 1: 28mins

This block is a partner style block. If you have a partner, you will do it as a you go, I go. You rest while your partner is working. If you do not have a partner, you will cut the rounds in half and rest as long as it took you to complete the round.

Block 2: 15 mins

This block will be a 1:30 EMOM with a 1:30 rest every other round. Complete as much as you can of the bike calories, 100m run/sprint and single jumps or double unders in your 1:30. You should be moving pretty aggressively as you will have a full 1:30 to rest. Repeat this for 5 total rounds.