Hollow body flutter x30s
Half L-sit 10s each
Plyo push-up x5 each arm over a plate.
Sprawl on mat 45s
Straddle stretch to heels over head x5
Discuss rotation and expectations.
Metcon (No Measure)
15/10 cal bike
Every 90s for 4:30m
*3 rounds of this output is about all anyone can handle.
**push very hard each round. Prepare for round 3 to be a fight.
***Scale by removing 3 cal and 1 burpee till appropriate effort is found.