General Prep and Flow
2 Sets:
1:00 Row / 1:00 Echo (Alt Sets)
6 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
Specific Prep
2 Sets
7/5 Calorie Echo
8 Russian Kettlebell Swings
8 American Kettlebell Swings
5 Burpees to Target
7/5 Calorie Row
Every 4:30 x 5 Stations, Rotate to Each New Station on the 4:30 Mark
Station 1: 50/40 Calorie Echo Bike
Station 2: 50/40 Kettlebell Swings
Station 3. 50/40 Box Jump Overs
Station 4: 50/40 Calorie Row
Station 5: 50/40 Burpees to Target (Out of Reach)
Goal: 14–20 minutes
Time Cap: 25 minutes
Stimulus: Long chipper conditioning with progressive shoulder and pushing fatigue layered over cyclical engine work
Workout RPE: 8.5–9/10
Primary Objective: Manage shoulder and pushing fatigue to keep forward progress through the middle of the workout
Secondary Objective: Stay composed on box jump overs and burpees to target without excessive rest or failed reps
