3 Rounds

15/12 Calorie Bike

20 Burpees

15/12 Calorie Bike

20 Ring Rows

15/12 Calorie Bike

20 KB Swings

15/12 Calorie Bike

20 Russian Twists w/Plate

MCx: 53/35, 45/25

MAx: 12/9 cals, 35/26, 25/15

MVx: 9/6 cals, in+outs, 26/18, 15/10

GOALS + GUIDANCE: Keep your bike pace consistent, completing the calories in around :60-:75 so you can attack the movements off the bike without long breaks. Move steady through burpees and ring rows, break KB swings into 2 sets max, and keep the Russian twists unbroken. Aim to complete each round in 8 minutes for a total time of 24 minutes.