Tracy Baker

Sun, 09/13/2020 - 04:00

Choose your intensity

  • Emerge: Choose kettlebells or dumbbells that are a challenge but you can complete the prescribed number of thrusters. 15 minutes
  • Elevate: Perform the workout as prescribed. 20 minutes
  • Excel: Perform the workout as prescribed. 20 minutes

This workout begins with a buy in. That means you'll use an assault bike and accumulate 10 calories. You can substitute 10 calories on a rower. 

After the bike or row, every minute on the minute, perform the following. Start with the first movement, complete the reps and rest for the remainder of the minute. At the second minute, perform the next movement and so on until you've reached your timelimit. 

15 Ball slams
30 Bosu mountain climbers 
15 Dumbbell thrusters
10 Burpees