Warm up(0:00-15:00)
3 Minute Easy Bike

1:00 Active Spidermans 
1:00 Active Samson 
1:00 Walkouts

3 Rounds: 
3 Push-ups 
6 Sit-ups 
9 Air Squats

Mobility(15:00-25:00)
Couch Stretch-2 min per
Pigeon-2 min per
Shoulder distraction-1 min per

Skills/Teach(25:00-35:00)
Bike-arms and legs
Abmat sit ups-throw arms for momentum and breathe, full range of motion.

Run through(35:00-40:00)
1rd
9 Calorie Bike 
9 Sit-ups 
6 Calorie Bike 
6 Sit-ups 
3 Calorie Bike 
3 Sit-ups

Metcon(20)
"Green Day"
3 Rounds of:
AMRAP 4: Bike for Calories
On the 0:00 – 15 Abmat Sit-Ups
On the 1:00 – 12 Abmat Sit-Ups
On the 2:00 – 9 Abmat Sit-Ups
On the 3:00 – 6 Abmat Sit-ups
Rest 2:00 between rounds

-score equals cals
-can sub row for bike

Opt(12)
4x1 box squat
1000m row
6x30m shuttle

Finisher
walking quad stretch
walking knee grab
60 side bends
30 sec knee tuck hold
30 sec s/a para stretch