Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30 sec easy bike
5 Jumping Squats
10 Floor Plate Press
10 Walking Lunge steps + Trunk Twist

**2. Workout Prep**
2 rounds
15 sec. Bike (workout pace)
10ft Dumbbell Walking Lunge
5 Push Ups

Workout:  The Krusty Krab

* Target number of Rounds: 4.5 – 6 rounds
* Minimum number rounds before scaling: 3

18:00 Amrap
20/15 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
20 Push-ups

* Scaling option 1 (Masters 45+)
15:00 Amrap
16/14 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Walking Lunge (35’s/25’s)
20 Push-ups

* Scaling Option 2 (Beginner)
15:00 Amrap
12/10 Calorie Assault Bike or Echo Bike
50ft Walking Lunge or 20 Step Ups
15 Bar Push-ups