400m Run
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20 Line Hops (Forward and Back)
20 Line Hops (Lateral)
:30 Down Dog Calf Gas Pedals
:30/:30 Scorpian
20 Push ups

There is a long cardio piece today (BE READY BY :30 after) so we are going to hop right into Bench Press warmup
Take 6-7 minutes to build to your 70 percent.
Then Every 2:00 for 5 sets adding weight each set
set 1- 12 reps at 70ish percent
set 2- 10 reps
Set 3- 8 reps
set 2-6 reps
Set 1- 4 reps

Workout For Max Calories
4 Sets:
5:00 AMRAP
500/450m Row
400m Run
Max cal bike in remaining time
Rest 2:30 b/t sets –

Level 2:
As prescribed

Level 1:
4 Sets:
5:00 AMRAP
400/350m Row
300m Run
Max cal bike
Rest 2:30 b/t sets –

Movement Breakdown & Strategy
500/450m Row
Row at a fast but sustainable pace, targeting about 85–90% effort.
Men: 1:40–1:55/500m split
Women: 1:50–2:10/500m split
Focus on strong, efficient strokes and fast recovery to minimize heart rate spike. Pacing should be around that 5k pace rather than 1-2k pace.
400m Run
This is a controlled hard effort to set you up for the bike.
Target a pace that’s about 30-45 seconds/mile slower than your 1-mile PR pace.
Quick turnover, short efficient strides.
Use the first 50 meters to settle into breathing, then push to sustain speed through the full 400m.
Max Calorie Bike
The remaining time (likely 1:30–2:00) is spent attacking the bike.
Push hard from the start; don’t ease into it.
Stay aggressive: fast legs, strong arms, short bursts of power every 15–20 seconds.
Last 20 seconds = full sprint effort, no holding back.