3 sets as warm-up:
10 Russian kettlebell swings, light/moderate
:15 rest
:15 bike @ tough but not max effort
:60-:90 rest

8:00 @ 60-70% effort of (:60 bike + 10m crab walk + 10 sit-ups + 10m bear crawl)
4:00 rest
8:00 @ 60-70% effort of (20 row strokes + 10m crab walk + 10 alternating DB snatches + 10m bear crawl)
+
AMRAP in :60:
Bike calories

5:00-10:00 mobility work – coach-led

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