1:00 Bike at easy pace

3 ROUNDS...
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together...

1:00 Bike at HARD pace

EMOM x 16 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.

FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads