Warm-up• 1 min slow Air Bike• 1 min AMRAP Air Bike calories

• 10 Arm Circles CW• 10 Arm Circles CCW• 10 Arm Hugs• 10 Alternating Arm Swings

2 rounds:• 10 PVC Passthroughs• 10 PVC Overhead Squats

Core4 rounds:• 15 Flag Poles• 1 min Plank

Conditioning21-15-9 reps for time:Overhead Squats 115/75#• Chest-to-bar Pull-upsAfter each round:• 500 m Row or 1:45 on Bike