Mobility:
Roller – Back, Quads, Calves
+
Squat Stretches
Warm Up: 3 Rounds
Bike :10 Fast
Row :10 Fast
3 Burpees to Target
rest 1:00
WOD:
Bike
:20 sprint, score calories
:10 rest
x 8
rest 4 minutes
Row
:20 Sprint, score reps, 10m = 1 rep
:10 Rest
x8
rest 4 minutes
Burpee to Target
:20 Sprint, score reps
:10 rest
x8
Extra Work: Rest 4 minutes after last set then:
5 Sets
Sprint 200m
rest 1 minute