Warm up:
15 burpees
Run 800 m
15 burpees
Mobilize
A. 3 rounds
:10 legs only bike/:50 rest
:20 legs only bike/:40 rest
:30 legs only bike/:30 rest
:40 bike/:20 rest
:50 bike/:10 rest
:60 bike
Rest 3 min
B. Every 4 minutes for 16 min
12/10 cal row
20 step back lunges 50’s/35’s(farmer hold)
12/10 cal row
C. 4 sets
12 weighted glute bridge ups
D. 15 min emom
Min 1 :30 hs hold
Min 2 :30 hollow hold
Min 3: rest
E. Whatever Jay programs for class