Warm Up: 2 min bike+2 min row
Then 3x
10 KB RDL
10 KB Swings
10 Goblet Squats
-then
Mobility
30s Pigeon each side
30s Lizard each side
Skill: cardio bomb
30s on/30s off x 5
Row
Rest 1 min
30s on/30s off x 5
Bike
Workout: 12 min AMRAP
24 goblet squats 53/35
12 burpee box jump overs 24/20
T1: scale as needed
T2: as written
T3: 70/53