Warm Up 7:00 Flow 0:00–2:00 Easy Bike 2:00–4:00 2 rounds 20 Single Unders 10 Hollow Rocks 5 Strict Knee Raises 4:00–7:00 2 rounds 20-second Air Bike 10 Single Unders 5 […]

Warm Up 10:00 Flow 0:00–3:00 Banded 7s (2 sets) 3:00–6:00 2 rounds 10 Air Squats 3 Lunge Matrix (each) 10 Hollow Rocks 6:00–10:00 3 rounds 10 Russian Swings (light) 25ft […]