3 sets:
1:00 bike
10 mountain climbers
10 cossack/groiner/samson
10 back squat
10 slam ball g2oh

-RX-

5 x 1:00 rounds:

9/7 Cal Bike
9 slam balls (20/30)

-INTERMEDIATE-

5 x 1:00 rounds

9/7 Cal Bike

7 slam balls (20/30)

-BEGINNER-

5 x 1:00 rounds

6/4 Cal Bike

6 slam ball (15/20)

-AT HOME-

5 x 1:00 rounds

6 Bupree

8 alternating dumbbell lunges (35/50)

- Use two DBs.

Accumulate:
:30 pigeon stretch/side
1:00 couch stretch/side