10:00 Flow
0:00–3:00 Easy Bike
3:00–5:00
2 Rounds
10 Step Back Lunges
10 Roll and Reach
3 Inchworms
5:00–10:00
3 Rounds
20-second Moderate Bike
10ft Dumbbell Farmer Carry Walking Lunge (light)
3 Up Downs Over Dumbbells
5 sets
3:00 AMRAP
25/20 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (50s/35s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
(Scored by total reps)
(KG conv: 22.5/15)
AFFILIATE COMPETE:
5 sets
3:00 AMRAP
25/20 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (70s/50s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
(KG conv: 32.5/22.5)
**INDEPENDENCE (Intermediate):**
5 sets
3:00 AMRAP
20/15 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (35s/25s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
(KG conv: 15/10)
**LIBERTY (Beginner):**
5 sets
3:00 AMRAP
15/12 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs Over DBs in the remaining time
-rest 1:00 between sets-