**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike
5 Up Downs
5 Kip Swings + 1 Strict Pull Up
5 Power Cleans (empty bar – build across sets)

**2. Workout Prep**
1 set (each)
20 sec. Assault Bike
5 Pull Ups
1 Power Clean (at workout weight)

Workout:  When he saw their faith

* Target rounds (each): 5 Rounds
* Minimal number of rounds before scaling: 4 rounds

30 Minute Partner AMRAP
20/16 Calorie Assault Bike or 17/13 Echo bike
15 Pull-Ups
10 Power Cleans (185/125)
-Complete rounds back and forth-

* Scaling option 1 (Masters 45+)
30 Minute Partner AMRAP
16/12 Calorie Assault Bike
12 Pull Ups
10 Power Cleans (155/105)
-Complete rounds back and forth-

* Individual Option
Every 6 mins (5 sets)
20/16 Calorie Assault Bike
15 Pull Ups
10 Power Cleans (185/125)

* Limited Equipment Option
30 Minute Partner AMRAP
30 Air Squats
15 Pull Ups
10 Burpee to Bar
-Complete rounds back and forth-

* Large Class Option
– No change to workout. Sub other Erg options in if needed –

Accessory:

1 min elevated pigeon pose (each side)
1 min half saddle (each side)
1 min forward fold (straight legs)