- Warmup
- 1 Minute
- Easy Bike
- Active Spidermans
- :45 Seconds
- Medium Bike
- Active Samson
- :30 Seconds
- Faster Bike
- Push-up to Down Dog
- 1 Minute
- 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)
- For Time:
- Mobility
- Banded hip in extension
- Jefferson curl
- 5×5 (no heavier than 25 lb KB)