8am-10am: Open Gym
10am: Group WOD

2 rounds for time of:
50/45 Bike Calories
40 Burpees
30 Goblet Alternating Reverse Lunges, 53/35 lbs

Goal: sub 18 mins

Simple one that is going to be a burner and test of will. Push on the bike but be smart since we have 2 rounds of this workout. Strong and steady pace on the burpee and try to keep your breaks minimal, if any. The reverse lunge is more challenging than traveling so be prepared for that. Keep your belly tight and shoulders back as you rise out of the bottom of the movement. Do your best to control your breathing with that goblet hold and keep your elbows tucked under the weight to help.

Post Work
1x:
-1min ea. True Hip Flexor Stretch
-1min ea. Pigeon Stretch