4 rounds for time of:
25/20 Bike Calories
30 Air Squats
15 Kettlebell Swings, 70/53 lbs
10 Ring Push-ups
Goal: Sub 15 min
*In 15 min see how far you can get! Hard cap at 15 min.

Post Work
3 rounds for quality of:
10 WY Negatives, pick load
10 Plate External Rotations, pick load
Banded Lat Pull Down Hold, 30 secs