50 Burpees
20-18-16-14-12-10-8-6-4-2 Cal Bike or Row
20-18-16-14-12-10-8-6-4-2 DB Lunge
50 Burpees

MCx; 50/35
MAx: 35/20
MVx: 25/15

GOALS + GUIDANCE: Burpee buy-in and cash out! Complete the first set of burpees at a moderate pace, taking your foot off the pedal the last few reps so you’re ready to attack the bike/rower. Burpees will take 3-4 minutes. The calories should take 2-2:30 for the first two rounds, 2:00-:90 for the next two rounds, :90-:75 for the next two, and :30-:60 for the last four rounds. The dumbbell lunges are with TWO DUMBBELLS held in the SUITCASE position. Each lunge counts as a rep (right =1, left =2.) Complete the middle couplet in about 20 minutes, then move back to 50 burpees. Move through the first half at the same moderate pace, then pick up the last 15-20 reps. Target 30 minutes.