Bike Skill:
10 x 15 seconds all out, 60 seconds rest
For max calories
Conditioning:
Perform as many reps as possible in 7 minutes of:
5 Kettlebell Swings (72/53)
10 Calories Rowed
20 Single Unders
…rest 3 minutes…
Perform as many reps as possible in 5 minutes of:
3 Handstand Push-ups
6 Alternating Pistols
9 Ring Push-ups
18 Speed Skips
For Total Score
Flexibility/Mobility:
Quad Smash – 1:30/side
T-Spine Smash – 2:00
Reclined Spinal Twist – 1:30/side
Post calories, scores, and experiences to comments
Skill
56 calories
Conditioning
267
Part 1
145
Part 2
122
Legs a little heavy after the bike.