FlexnFletch's Guide to Vitality and Fitness

12 Sit-Ups 500 Meter Echo Bike 5 Min AMRAP  *Transition immediately into next AMRAP* 15 Second Chin Above Bar Hold 10 Push-Ups 200 Meter TrueForm 5 Min AMRAP  *Transition immediately into next AMRAP* 10 Jumping Lunges, Alternating 5 ea. 500 Meter Assault Bike 20 Double-Unders 5 Min AMRAP  Rest 2 minutes & Repeat. Total length of Workout: 32 minutes Shoutout Marcus Filly Challenge yourself by completing the intervals at the same speed/time. This is a challenge for the powerful athletes that "come out hot." Perform a test round 5-10 minutes before starting the workout to establish your interval splits. 

 200 Meter TrueForm 40 Double-Unders 10 Push-Ups Rest 45 seconds 5 Rounds Rest 2-3 minutes! 500 Meter Assault Bike 10 Bodyweight Lunges (5 ea.) 10 Toes to Bar Rest 45 seconds 5 Rounds Shoutout Marcus Filly Challenge yourself by completing the intervals at the same speed/time. This is a challenge for the powerful athletes that "come out hot." Perform a test round 5-10 minutes before starting the workout to establish your interval splits.