Warm-up: Row, Ride, Core Activation
Specific: Movement Review
WOD:
Rx: 4x :60secs at each station Row (15-20cals) Burpees (MAX EFFORT) MB Slams (12-17reps) Bike (10-20cals) Ring Rows (15-21) Rest
Talk with a coach about your goals, get the plan to achieve them.