WOD

Mobility
Banded Stretches (upper/lower)

Primer
2 Sets
10 Alt Spiderman w/ Twist
3e/leg 3-Way Lunge
10e/arm KB Windmill Press
500m Bike (last set)

Conditioning
Five rounds for reps:
45sec Situps
15sec Transition
45sec DB Curtis Ps (45/25)
15sec Transition
45sec Bike
15sec Transition