• WARMUP
  • Bike slow :50 sprint :10 x5
  • Couch Stretch 1:00 each leg
  • 2x Duck Walk
  • 2x bunny hop
  • 2x ostrich
  • 20 UB Wallballs rest :10
  • 15 UB Wallballs 

  • STRENGTH
  • Back Squat 5×3@87.5%

  • METCON (INTENSITY!)
  • For Time (CAP 2)
  • 30 Power Cleans 135/95
  • 30 Calorie Bike