Skill

10 rounds through the following
15 second assault bike sprint
15 second rest
15 second hollow hold
15 second rest

share bikes if classes are large and swap the order of the movements. Push the pace on the bike if you can!

Workout of the Day

AMRAP in 15 minutes
200m run
10 toes to bar
10 front rack lunge steps

Choose a weight for the barbell and a scaling option for the toes to bar that allows you to keep moving at a reasonable pace through each set of 10. If you are unable to hang from the bar you can do a slightly larger set of medicine ball sit ups or v-ups.

standard: 75/55 lb.
rx: 95/65 lb.
sport: 135/95 lb.