• Warmup
  • 1 Minute
    • Easy Bike
    • Active Spidermans
    • Pigeon Pose (:30 Seconds Per Side)
  • :45 Seconds
    • Medium Bike
    • Active Samson
    • Child’s Pose
  • :30 Seconds
    • Faster Bike
    • Push-up to Down Dog
    • Squat Hold
• Movement review
• Rehearsal
  • 1 Round
    • 3 Calorie Bike
    • 3 Burpees Over Dball
    • 50 Meter Run
• WOD “Bumpy Ride”
  • In Teams of 3, AMRAP 25:
    • 9/6 Calorie Bike
    • 6 Burpees Over Dball
    • 100 Meter Dball Run (50/30)
• Mobility
  • Hanging lat stretch
  • Jefferson curl
    • 3×5 (no heavier than 25lb)