WARMUP
## 30 Seconds Each
Easy Bike
Easy Row
Easy Shuttle Runs
Walking Spidermans
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Walking Samson Stretch
Faster Bike
Faster Row
Faster Shuttle Runs
Inchworm to Push-up
# MOBILITY
## Pigeon Pose: 1 Minute Each Side
# PRACTICE ROUND (20:00 – 25:00)
## 1 Round
200 Meter Run
10 Calorie Row
5 Calorie Assault Bike
WOD
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike
*30 Minute Cap*
