Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max-calorie efforts on the Bike/Row in the remaining time of 4:00 minutes
Workout Breakdown:
Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.
Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.
Partner 1 moves on to the Run immediately after finishing the Dumbbells, while Partner 2 continues their Dumbbell work.
Even if Partner 1 is still running, Partner 2 can start their run once their Dumbbell work is done.
Once Partner 1 returns from the Run, they can begin accumulating calories on the Bike.
After Partner 2 returns from the Run, both partners
