For time
30/20 calories Air Bike
Front Squat (185/125lbs - 84/55kg)
Bar Facing Burpees
30/20 calories Air Bike
Air Bike Burpees Front Squat


This is a fast burner of a workout. It will test your cardio endurance and the strength endurance of your quads. It also will test your ability to brace under cardio fatigue.


Aim to do the bike in no more than a minute, reduce calories if needed. Scale the weight to something that should feel tough for a set of 2-3.

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