3 Rounds: at warmup pace
5/7 Cal Bike
20 Walking Lunges
10 Pushups

Dynamic Stretches
Hip Mobility

20′ Time:
4 Laps Around AL
4 Rounds:
10 Burpees to Bar Tap
20 WB (14LB/20LB)
30 DU (60 Singles)
4 Laps Around AL
ME Cal Bike

3×10 Foam Roll Saws (in plank position on elbows have ankles on a foam roller. Push yourself back as far as you can without letting your hips drop then come back to plank position)
Rest 1:30 between sets