3 x 10/10, build

GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do all 10 reps on one side, then switch sides. Add weight each round.

5 x AMRAP 3
15/12 Cal Bike
20 KB Swings
Plank Hold
Rest 1 Minute

MCx: 53/35
MAx: 12/9 cals, 35/26
MVx: 9/6 cals, 15 kbs 26/18

GOALS + GUIDANCE: Push hard on the bike, stay unbroken on the KB swings, and then hold a plank with whatever time remains (:30-:60). Aim to stay consistent across all five rounds. Your pace on the bike will determine how much time you have for the plank.