WARMUP
2 min on bike
2 min on rower
2 min on rower
Down - side lunges
Back - high kicks
Down - plank + down dog + inch worm + push up
Back - butt kicks
Down - bear crawl
Back - running in place
10 PVC pass thrus
10 PVC OH Squats
10 dbl arm windmill (front and back)
WcG Partner 40-30-20 X 3
40-30-20
Bike
Thrusters 95/65
Pullups
Bike
Thrusters 95/65
Pullups
40-30-20
Row
Wall balls
Burpees
200 pushups
300 squats
800m run
