3 Rounds
200 Meter Suitcase Carry
20 Box Jumps, 20″
20 Squats
20 Plank Side Bends
2:00 Plank
20/17 Cal Bike

MCx: 53/35

MAx: 35/26, step up 24″, 18/15 cals

MVx: 150m 26/18, 15 reps, step ups 20″, 15/12 cals

GOALS + GUIDANCE: Carry the kettlebell 100 meters in one hand then switch on the way back. Find a steady pace on the box jumps and squats that keeps you moving without redlining. The side bends are 10 per side, and for the two minute plank hold you can be on your hands or forearms. Complete each round with a calorie bike that takes around two minutes. Target 27-30 minutes.