- RX -
In teams of 4, for max calories:
:15 air bike
Rest
:30 air bike
Rest
:45 air bike
Rest
:60 air bike
Rest
:45 air bike
Rest
:30 air bike
Rest
:15 air bike
- Rest while teammates rotate turns.
- Score is total calories; log each set.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Same as Rx'd

- MASTERS 55+ -
Same as Rx'd

Post-workout skill work
3 rounds:
10 single-leg box step-ups (20/24 in)
1:00 gun plate hold
- Choose a plate load that is challenging while allowing sound form for the full 1:00.
- Perform both movements for quality, not time.