Warm Up:
2x:
1:00 Easy Bike
20s Alternating Lunges
20s Arm Circles Fwd/Back
20s Banded Pull-Aparts
20s Banded Pass-Throughs
20s Glute Bridges
20s Plank Hold
Specific Warm-Up:
Bike 3x:
:20 moderate effort + :10 fast sprint → rest :30 → repeat three times.
WOD:
RX:
12 rounds for calories:
:30 bike
:30 rest
Intermediate:
INT:
12 rounds for calories:
:30 bike
:30 rest
Beginner:
BEG:
12 rounds for calories:
:30 bike
:30 rest
Post-Workout Skill Work:
OTE 4:00×3
20 Single-Dumbbell Alternating Overhead Lunges (1 DB OH + 1 in front rack)
20 Alternating Bicep Curls