3 sets:
Partner 1 | :40 bike
Partner 2 | Dynamic stretching
- One partner bikes while the other stretches. Then, switch.

Stretches:
Inchworm + push-ups
Alternating Spiderman stretch
Alternating Cossack squats

- RX -
5 rounds for calories:
2:00 air bike
2:00 rest

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Same as Rx'd

- MASTERS 55+ -
Same as Rx'd

Pre-workout
EMOM 7:
3 snatch high pulls

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

5 x AMRAP 2:
12 burpees
Max shuttle runs
- Rest 2:00 between AMRAPs.
- 1 shuttle run is 25 ft down and back.