Skill Work:
On an 8:00 clock:
Handstand practice
WOD:
Every 3:00 for 10 sets:
9/12-cal bike
Intermediate:
Same as Rx
Beginner:
Every 3:00 for 10 sets:
5/8-cal bike
Home Workout:
Every 3:00 for 10 sets:
10 jumping lunges
100-meter run
Movement scaling options:
Bike: Calories, machine substitutions
Cool down:
1 set:
200-meter cool-down walk
1:00 couch stretch/leg