Warm up(0:00-6:00)

1 minute easy bike 
10 Sit-ups 
10 Push-ups 
10 Air Squats

:45 seconds medium bike 
8 Sit-ups 
8 Push-ups 
8 Air Squats

:30 seconds faster bike 
6 Sit-ups 
6 Push-ups 
6 Air Squats

Mobility(6:00-16:00)
Couch stretch-2 mins per
Pigeon-2 mins per
Banded shoulder distraction-2 mins per

Skills/Teaching(16:00-26:00)
Sit ups -keep butt down.
Bike-keep knees stacked over pedals to produce the most power.
Med ball run- run as if you are falling forward, not bending at the hip.

Run through(26:00-30:00)
10 Sit-ups 
5 Calorie Bike 
50 Meter mb run

Metcon(30:00-60:00)
“Tin Man” 
50 AbMat Sit-Ups, 25 Calorie Bike, 200m mb run 20/14
40 AbMat Sit-Ups, 20 Calorie Bike, 200m mb run
30 AbMat Sit-Ups, 15 Calorie Bike, 200m mb run
20 AbMat Sit-Ups, 10 Calorie Bike, 200m mb run
10 AbMat Sit-Ups, 5 Calorie Bike, 200m mb run

Opt(12)
6x40m sprint
800m run
3x6 rev fly
3x3 muscle up/bmu or gym goat

Finisher
60 tucks
60 bicycles
30 scap push ups
:60 sec chest opener
2 min samson