1600m bike
500m row


 then for 10 mins
work on front rolls
then for a warm up
4x2 front rolls and 5 pushups
then
20 reverse ball toss with med ball

Metcon (AMRAP - Rounds and Reps)

20 mins consistant movement
30 russian twist
20 yard bear crawl
20 yard crab crawl
30 count plank on elbows