Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch
~ https://www.youtube.com/watch?v=FSSDLDhbacc&t=49s

Partner workout For total time:
40-30-20-10
Rowing Calories

Score you and your partners time.

Solo For time:
50-40-30-20-10
UB Double Unders
*Rest as needed between each set. If you break you must start your SET over!  This does mean you can go 150 UB.  If you trip up though...

Solo For time:
100 Calories on the Rower or 90 on bike
10:00 Cap