Build-the-Base

3 rounds of:
max rep Bike Calories, 3 mins
— then —
AMRAP in 3 mins of:
10 Russian Double Kettlebell Swings, 53/35 lbs
10 Double Kettlebell Front Squats, 53/35 lbs
10 Double Kettlebell Push Press, 53/35 lbs
— then —
max rep Bike Calories, 3 mins
— then —
AMRAP in 3 mins of:
30 Air Squats
15 Toes-to-bars
Handstand Walk, 10 m

This is our longer workout for the week and will definitely leave you feeling sweaty! This workout includes lighter loading and mixed modality work. The bike effort should be strong and steady each round. Try to hold a specific calorie per hour or RPM throughout the workout. The kettlebell complex should be done at a light enough weight that you can go from one movement to the next. Break things up however needed but the goal is to work at a steady pace and choose weight/modifications that allow that. Adjust loading or lower reps if needed in order to accomplish this.

Stretch
Banded Hamstring Stretch, 60 secs/side
Roll/Smash Quads, 90 secs/side
Banded Lat Stretch, 60 secs/side
PVC Shoulder Stretch, 60 secs