• 2 Minutes Easy Bike: 
• Deep lunge with a torso twist to open up hips and thoracic spine.
• 1 Minute Cat-Cow: 
• 3 Rounds
• 10 Banded Pass-Throughs: 
• 10 Glute Bridges:
• 10 Crunches
• 10 Squat
• 1 round

• 5 Bike Calories:
• 5 AbMat Sit-ups: 
• 5 Wall-Ball Shots: 

WOD

75-50-25 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*

*Women bike 60-40-20 calorie