Sunday 220821

Warm-Up:0-10
3 Rounds
10 OHS w/ PVC
10 Pull Ups/Ring Rows
5 Burpees

then Bike remainder

Move Steady: 15-45
Every 3:00 for 30:00
1K Bike/400m Run
10 Overhead Squats 45/35

Add Weight every 2 rounds

Extra: 45-51
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side