AMRAP 6 Minutes
100’ Shuttle Run (25’x4)
10 Air Squats
5 Burpees

Strength N/A- this is a long wod.
Wod
3 Rounds (yes all of this 3 times through)
AMRAP 2 Minutes
15 Air Squats
10 Burpees
Max Calorie machine Rest 2:00
AMRAP 2 Minutes
15/12 Cals on machine you used before
10 Air Squats
Max Burpees Rest 2:00
AMRAP 2 Minutes
15 Burpees
10/7 Calorie Air Bike
Max Air Squats
Rest 2:00

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: N/A Rest: N/A
Coach Focus: N/A
Additional Notes/Resources: N/A
CONDITIONING
Feel: Gas/Cardio Pacing: Reach
Target Score: 180+ Reps (Calorie + Burpee + Squats) Firebreather Score: 250+ Reps (Calorie + Burpee + Squats)
Scaling:
^–  Air Squat: Squat to a box/bench
^–  Burpee: Reduce reps to ensure the set of 10 does not exceed :45 seconds and so
the set of 15 does not exceed :60 Seconds

Coach Focus: One round consists of three, 2-minute AMRAPs with their 2:00 rest periods, making this a longer total clock for class at 34 minutes. The movements will not take long to warm up, so a quick general warmup should be sufficient then start the workout.
Additional Notes/Resources: N/A