3 sets:
1:00 bike
10 inchworm + push-ups
10 banded pull-aparts
10 banded monster walks
:30 handstand hold, pike handstand hold, or plank hold from the knees

- RX -
AMRAP 20:
Bike for calories
- Every 20 calories, stop and perform a :20 side plank/side.

- INTERMEDIATE -
AMRAP 20:
Bike for calories
- Every 15 calories, stop and perform a :20 side plank/side.

- BEGINNER -
AMRAP 20:
Bike for calories
- Every 10 calories, stop and perform a :20 side plank from the knees/side.

- MASTERS 55+ -
Same as Rx'd

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

AMRAP 20:
3 shuttle runs
10 walking lunges
- Every 3 rounds, stop and perform a :20 side plank/side.
- 1 shuttle run is 25 out and back.