Warmup:

1:00 Echo Bike

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

10 Spider-Man Lunge w/twist

Video courtesy of Runify

WOD:

In 4 min, complete:

12/9 Cal Echo Bike

400M Run

-1Min break between rounds-

Repeat for a total of 6 rounds

Score each round separately

Video courtesy of Nicklas Rossner.

Cardio, cardio, and MORE cardio is on tap today!  And yes if you finish before the 4-min mark, that means you get extra rest. But at 4 min each round, everyone gets at least a 1 min break before the start of the next round. Today would be a great time to use some good breathing control while running.

Scaling Options:

Run -> 500M Row

Cool Down:

Pigeon Pose – 1 Min per side

Banded Hamstring Stretch – 1 Min per side