Warm Up

With a Partner:

**Partner 1: **
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

**Partner 2: **
6 x 30 Seconds Each of Banded Movement

Switch stations after the 3 minutes. If you have enough bikes, you don’t have to partner people up. Run them together on the same station.

***Banded Movements: ***
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats

*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.

Dumbbell Warmup

*With Light Set of Dumbbells: *
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach
5 Reverse Lunges (Each Leg)


  • Dumbbell Ankle Stretch: 1 Minute Each Side Click Here
  • Dumbbell Goblet Squat Hold: 1 Minute Click Here

*Complete with one dumbbell in the goblet position

Movement Prep: BIKE

*30 Second Ramp Up: *
10 Seconds Easy
10 Seconds Moderate
10 Seconds Fast

Movement Prep: BOX JUMP OVERS

5 Tall Box Jump Overs (Lower Height)


*With Lighter Weight: *
5 Dumbbell Front Squats (Pausing at Top)
5 Dumbbell Front Squats (No Pause)

Practice Rounds

Round 1 –*Build to Workout Weight *

5 Box Jump Overs (Lower)
5 Dumbbell Front Squats (Lighter Weight)
5 Calorie Assault Bike

Round 2

3 Box Jump Overs (Workout Height)
3 Dumbbell Front Squats (Workout Weight)
3 Calorie Assault Bike

“Leg Work”

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike