A1- Iron Cross; 20 reps x3; rest 20 seconds
A2- Rollovers; 20 reps x3; rest 20 seconds
A3- Cat/cow yoga stretch 10 reps x3; rest 20 seconds
A4- Supine windshield wipers; 10 reps x3; rest 20 seconds
A5- Inch worm walks; 3 reps x3; rest 20 seconds (1 rep = all the way
down into plank and all the way up into bent over stretch)
A6- Spiderman walks; 50 feet x3; rest 20 seconds
A7- Standing torso twists; 10 reps x3; rest 20 seconds
A8- Bent over torso twists; 10 reps x3; rest 20 seconds
A9- Arch body hold; 30 seconds x3; rest 20 seconds
A10- bent knee hollow body hold; 30 seconds x3; rest as needed
(get as much of a deep flex of the lower spine as possible)
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B1. 1/4 squat walk w/ band @ knee for 15m
B2. 1/4 squat walk w/ band @ ankle for 15m
B3. Banded Side Lying Clamfor 15 reps https://www.youtube.com/watch?v=_eZ32pKt7QQ
B4. Banded lying prone hip internal rotations https://www.youtube.com/watch?v=ZNZFsYu7Fzc
+
Assault Bike 5 Sec @ 10% 
Assault Bike 55 Sec Easy 
x10

Results
A1-10. Completed 
This was a nice and easy movement piece. Used this as a warm up. 
B1-4. Completed 
+
125cals