Conditioning:

30-20-10 rep rounds of:

Calories biked

Toes-to-rings

 

For time

Time cap – 7:00

 

…Rest 1 minute from time cap, then…

15-10-5 rep rounds of:

Burpees-over-bar

Overhead Squats (135/93)

 

For time

Time cap – 5:00

 

Flexibility:

Side split

Middle split

Skin-the-cat

 

 

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