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For time:

– RX –
7 rounds for time:
20/25-calorie bike
– Rest 1:00 between rounds.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
7 rounds for time:
10/15-calorie bike
– Rest 1:00 between rounds.

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Skill Work

Post-workout:

2 sets:
1:00 GHD hip extensions
– Rest 3:00 between sets.

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