Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Complete 4 Rope Climbs
After each climb, complete 10 Goblet Squats (choose your weight)
Rest as needed between efforts
WOD
Bike for 18 mins for Calories:
Every 3 Mins complete 12 Air Squats + 12 KB Swings (53/35) + 12 Sit Ups
(min 3,6,9,12)
RECORD TOTAL CALORIES
