Coach’s Notes: Take 1:30-2:00 rest between sets. Start light and build over the 5 sets. Focus on strong dip and drive with the legs and getting under the bar quick.

Coach’s Notes: This workout will be "I go, you go" format. Partner A will complete 20/16 Calories on the Echo Bike, then Partner B will complete 20/16 Calories on the Echo Bike. once both partners have completed the calorie on the Bike, you will move onto the rower and do the same thing. Reset the monitor to zero every time you start the machine.