Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s + Hip Halo Warmup (between sets)
-into-
3 min
25 secs Jump Rope
5 sec. Transition
25 secs Up Downs
5sec. Transition

**2. Workout Prep**
2 sets (practice transition on and off the bike)
15 Sec. Assault or Echo Bike (at workout pace)
– rest 30 secs –

Workout:  Echo Chamber

* Target number of Calories each set: 10/8+
* Minimum number Calories before scaling: 6/5

15 Sets:
30 secs on/30 secs off
Calorie Assault Bike or Echo Bike

* Scaling option 1 (Masters 45+)
12 Sets:
30 secs on/30 secs off
Calorie Assault Bike or Echo Bike

* Scaling Option 2 (Beginner)
15 Sets:
30 secs on/30 secs off
Calorie Assault Bike or Echo Bike
-Encourage lighter pacing-

* Limited Equipment Option
15 Sets:
30 secs on/30 secs off
Distance Run

* Large Class Option
-Have athletes partner up and go 1:1 (one working while the other rest).-

Accessory:

5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)