Prehab

upper/lower body dynamic

calves

thoracic rotations

MetCon

30:00 clock

in 30:00 complete:

10 box jumps 24/20

10 ab-mat situps

10 amor kettle bell swings 50/30

5 handstand pushups

20 box jumps

20 ab-mat situps

20 kettle bell swings

10 handstand pushups

30 box jumps

30 ab-mat situps

30 kettle bell swings

15 handstand pushups

40 box jumps

40 ab-mat situps

40 kettle bell swings

20 handstand pushups

max bike calories in remaining time

COOL DOWN:

2 sets of 100m walk

5 inch worm into yoga pose w/ 5 second pause

3 elbow to instep/side (slow, stretch)

Strength

Skill Work