3:00 Progressive Pacing on the Bike…
1:00 EZ Pace
1:00 Moderate Pace
:30 Moderate-High Pace
:30 Hard Pace

Into…

2-3 ROUNDS
4 Big Arm Circles Back
4 Big Arm Circles Forward
8 Alt. Samson Stretch
10 Alt. Side Lunges (keep hips low)
12 Perfect Hollow Rocks

4 Rounds For Time:
25/20 Cal Bike
20 Up Downs
:40 plank (High or Low)
-Rest 2:00 Between Sets-

Score is total time
*25 Minute Cap

ON A 5:00 RUNNING CLOCK...
Max Glute Bridge*

*20 Quad Heel Taps Every Time You Break

(No Measure)