Sunday 220925

Warm-Up:0-10
1:00 Bike then
3 Rounds
20 Air Squats
10 Pull Ups
5 Burpees

then Bike remainder
Get Strong:10-18

DB Z-Press

EMOM 8:00

5 reps AHAP

Move Steady: 20-50
On a 30:00 running clock:
In 3:00 Complete
400m Run
Rest remainder

In 6:00 Complete
400m Run
500m Row
Rest remainder

Complete in any order

In 9:00 Complete
400m Run
500m Row
1000m Bike

Complete in any order

Rest remainder

For Time
400m Run
500m Row
1000m Bike

Complete in any order

Extra
Min 50-57
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side