100 calorie bike in ~10:30

Muscle up work
1 muscle up!!!

4-Quadrant drill
20 seconds work / 20 seconds rest
2 legs, then 1 leg
* 1234
* 4321
* 1324
* 3142
* 1 min rest

Agility ladder
10 things x 30 ft

10 cal bike

5 min assault bike @ 50 RPM

3 rounds EMOM:
min 1: 30 seconds seal walk
min 2: 15 seconds/arm KB OH situps @ 15 lbs
min 3: 30 seconds hollow body roll
min 4: 30 seconds 10 lb med ball situps

28 ft agility ladder x 10 things
3x each direction 5-10-5 drill

Tabata Assault bike -- 1.1 miles/39 calories total