WOD

“Espresso”

METCON

5 Rounds
36/27 Calorie Bike
30 Burpees
Rest 2 Minutes

MASTERS

5 Rounds
24/18 Calorie Bike
25 Burpees
Rest 2 Minutes

MOVE

5 Rounds
18/14 Calorie Bike
20 Burpees
Rest 2 Minutes

WOD GUIDANCE & GOALS
This one is going to be a leg and a lung burner! Bike at a moderate pace, completing the designated calories in around 3 minutes, then immediately start your burpees. The first 5-10 reps your legs will feel like jelly, but then flush out and you can pick up your pace for the remaining reps, pushing the last 10 (around 2 minutes). Then you get to REST! Target 5 minutes per interval.

Post Intervals to Comments.

HOME WOD

5 Rounds
600 Meter Run
30 Burpees
Rest 2 Minutes

ENDURANCE

Rest