WOD

Mobility
LXB Smash: Pecs, Traps, Front Delt, Glute/Hips, Adductor
Psoas Smash

15/12cal Bike
Dynamic Stretches

Strength
4 Sets
30sec Weighted Planks
15 GHD Hip Extensions
15 Miracle Gro’s

Conditioning
For Total Distance (17 Minutes):
5 Minute Bike
Rest 2 Minute
3 Minute Bike
Rest 2 Minute
1 Minute Bike (Sprint)
Rest 1 Minute
1 Minute Bike (Sprint)
Rest 1 Minute
1 Minute Bike (Sprint)

During rest, try not to be completely still/idle. Slow biking or walking around – something active.