Sunday 221002

Warm-Up:0-7
1:00 Bike then
3 Rounds
20 Air Squats
10 Pull Ups
5 Burpees

then Bike remainder

Move Steady: 15-45
With a 30:00 Running Clock, Complete:
75 Air Squats
15 Inchworms w/ Push-Up
50 Air Squats
10 Inchworms w/ Push-Up
25 Air Squats
5 Inchworms w/ Push-Up

At the 10:00 Mark:
Run 1 Mile (10 Min Cap)

At the 20:00 Mark:
42-30-18 Alternating Split Squat Jumps
21-15-9 Push-Up (10 Min Cap)

In a weight vest 20/14?

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