Warm-up

3 Rounds:

10/8 Calorie Bike

10 Banded Good Mornings

30sec Plank

Energy Systems/Core

3 Sets:

2 rounds

10sec MAX EFFORT Bike

50sec easy coast

--2 minutes rest between sets--

--then--

Alternating Every Minute on the Minute for 6 minutes (3 sets):

30sec Russian Twists

30sec Supermans

MetCon:

For Time:

10 Russian KB Swings

10 Toes to Bar

9 Russian KB Swings

9 Toes to Bar

8,7,6,5,4,3,2,1

*Pace Goal: 7:00-9:00

*Swings: stay unbroken, good hip hinge, relax shoulders/arms, flex your butt on every rep

*Toes to Bar: can you stay unbroken? If not, try to keep it no more than 2 sets

Beginner: 26/18, Lying Straight Leg Raises

Intermediate: 35/26, Hanging Straight Leg Raises

Advanced: 53/35

Sport: 70/53