Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine
-into-
3 sets
20 single unders
5 Clean Deadlifts (empty bar)
5 Muscle Cleans
5 Front Squats
5 Squat Cleans

**2. Workout Prep**
4 sets
10 Double Unders
10 sec. Assault Bike (workout pace)
2 Squat Cleans (build up in weight each set)
– rest between sets –

Workout:

* Target time each set: Sub 2 minutes
* Time cap: 2:30

Every 3:00 (8 sets)
60 Double Unders
12/10 Calorie Echo Bike
3 Squat Cleans (225/155)

* Scaling option 1 (Masters 45+)
Every 3:00 (8 sets)
45 Double Unders
10/8 Calorie Echo Bike
3 Squat Cleans (185/125)

* Scaling Option 2 (Beginner)
Every 3:00 (8 sets)
40 Single Unders or 20 Plate Hops
10/8 Calorie Echo Bike
3 Power Cleans (light-moderate)

* Limited Equipment Option
Every 3:00 (8 sets)
200m Sprint
20 Air Squats
10 Burpees

* Large Class Option
Teams of 2
8 sets each (1:1)
60 Double Unders
12/10 Calorie Echo Bike
3 Squat Cleans (225/155)