:30 Seconds
Easy Bike
Active Spidermans
Medium Bike
Active Samson
Faster Bike
Push-up to Down Dog

Barbell Warm-up:
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Pigeon Pose – 1 Minute Each Side

Deadlifts:
1. Shins Vertical

Abmat Sit-Ups:
1. Lower Back

Bike:
1. Pedal 

The weight on the barbell should be a load that athletes are capable of completing 25+ repetitions when fresh.