• Warmup
  • 1 Minute
    • Easy Bike
    • Active Spidermans
  • :45 Seconds
    • Medium Bike
    • Active Samson
  • :30 Seconds
    • Faster Bike
    • Push-up to Down Dog
• Mobility
  • Pigeon pose
  • Child’s pose
• Movement review
• Rehearsal
  • 1 Round
  • 7 Toes to Bar
  • 5 Calorie Bike
  • 25ft. KB Goblet Walking Lunge
• WOD “Wreckless”
  • For Time:
    • 27-21-15-9:
    • Toes to Bar
  • After each round:
    • 20/14 Calorie  Bike
    • 50′ KB Goblet Walking Lunge  (55/35)
• Mobility
  • Banded hip in extension
  • Jefferson curl
    • 5×5 (no heavier than 25 lb KB)