Thursday, 4/8

Warm Up

3 Rounds
8 Spider Lunge w/ reach up
8 Squat to Bootstrappers
8 Jump Squats
8 Alt Dead Bugs

Bike/Row Intervals

Prep: 2 rounds of :30 on, :30 off (easy, moderate)

Two blocks of:
4 Rounds
:30 Sprint/:30 Rest
1:30 Minute Rest

Rest an additional two minutes (thoroughly clean machine), then repeat same interval scheme on the other machine.

Score by total Cals (choose bike first or row first option on SugarWOD)

Core Work

3 Rounds
:40 Plank/:20 Rest
:40 Side Plank (L)/:20 Rest
:40 Side Plank (R)/:20 Rest