WITH A PARTNER
Partner 1:
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)
Partner 2:
6 x 30 Seconds Each of Banded Movement

Switch stations after the 3 minutes.

Banded Movements:
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats
*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.

DUMBBELL WARM-UP
With Light Set of Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach
5 Reverse Lunges (Each Leg) 

Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Goblet Squat Hold: 1 Minute

*Complete with one dumbbell in the goblet position

Bike:
1. Push & Pull

Box Jump Overs:
1. Hips vs. Legs
2. Move Prep

Dumbbell Front Squats:
1. Cycle Time
2. Move Prep