Warm-Up:
2 Sets, Rotating Stations (8:00)
40 seconds @ Each Station
20 second Transition
-Echo Bike, Building Pace
-2 Alternating Step-Ups + 1 Box Jump
–Inchworm Push-Ups
–Strict Knees to Chest

Workout Primer
5/4 Calorie Echo
1 Burpee Box Jump Over
3 Toe to Bar
1 Burpee Box Jump Over
Rest 30 seconds and Repeat for 2 sets Total

6 Sets
4:00 AMRAP
9/7 Calorie Echo
3 Burpee Box Jump Overs
9 Toe to Bar
3 Burpee Box Jump Overs
2:00 Rest between sets
Box = 24/20”

Level 2- 8/6 cals, 8 alt toes to bar or 8 toes as high as you can get them
Level 1- 8/6 cals, 8 Knees raises, lower box

Goal: 2+ Rounds Each Set
Stimulus: Midline and Quad Stamina / High Power Output
RPE: 8/10
Primary Objective: Maintaining Consistent paces per set. This is a workout where there could be massive drop-offs if not tackled correctly. 
Secondary Objective: Each set of Burpee Box Jump Overs in under 15 seconds.

This workout is meant to flow from the bike to the burpee box jump overs and then up to the rig, then back to the box, and back on the bike. This should flow well and feel like the workout just creates natural transitions. The sets are not too big and allow for us to push the transitions in order to keep the pace. 4 minutes will feel like a lot of time here, especially after a couple of rounds, so really understand your pacing strategy and tackle this correctly. The goal is a longer hard sustained workout and building of volume and capacity.