WODconnect

Bike & row sprints Workout

Metcon (time)

For time:

30/24 Calories bike
30/24 Calories row

Rest 1 minute

30/24 Calories row
30/24 Calories bike

Timecap: 7 minutes

Accessory:

Barbell rollout, 4-5 sets of 10-15 reps.
Plank on rings, 4-5 sets of 15-30s/arm.