AMRAP 8-12 Reps 

Bikes / Body Weight 

Cycle .5 miles (at home – Skaters) 

Hamstring Bridge Walk Out 

Leg Lifts to hip extension 

Rings 

Single Arm Squat Reach 

Single Arm Squat Reach 

Jump Squats 

Dumbbells 

Windmills 

Lunge Squats 

Lunge Squats 

Barbells 

Sumo Deadlift 

Kneeling Core Raise (on knees with plate across chest, keep core/ back flat and lean back as far as possible) 

RDL