Warmup
3 rds
1 min bike
10 Glute bridge marches (banded or not)
100' Bear hug carry
This workout should start out with more rest than work, but over the course of a few rounds, likely the bike sprint will start to take longer.
Set a 'no slower' than pace to uphold. For example, if that is 50 seconds, and round 3 takes you 53 seconds, finish that round and end the workout.
Any cardio can work here, but preferably a fan bike, ski or rower is preferably for generating power.
For the dball or sandbag cleans, feel free to substitute a barbell or if needed a headcutter movement. Whatever you choose, it should require explosive movement and at a load that the reps can be quick with short reset between.
