A,
For time:
50 Bike Erg Calories
Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
20 L/20 R Lateral Med Ball Throws, pick load
20 L/20 R Kettlebell Front Rack Reverse Lunge + Press, pick load
50 Bike Erg Calories
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Russian Twists
20 L/20 R Single Arm Kettlebell Clean + Squats, pick load
50 Bike Erg Calories
Bottoms-up Kettlebell Carry, pick load, L 30m/R 30m
20 L/20 R Crossbody Muscle Snatches, pick load
20 L/20 R Single Arm Kettlebell Front Rack Lateral Lunges, pick load

Build the Base/Flow Workout

Goal: Complete at an RPE of 6-7 (rougly 70%)

Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.

B,
For quality:
Foam Roll Quad, L 1:30 mins/R 1:30 mins
Foam Roll It Band, L 1 min/R 1 min
Roll/Smash Glute, L 1:30 min/R 1:30 min
Foam Roll Lat, L 1 min/R 1 min
Roll/Smash Tricep, L 1 min/R 1 min
Roll/Smash Upper Back, L 1:30 mins/R 1:30 mins