A
8 min AMRAP
8 alternating bird dog holds
8 cal row
8 alternating hamstring scoop stretches
8 cal row
8 sumo squats
8 cal row
8 good mornings

B
Deadlifts
3x10
3x5
(20 min)

C
Alternate full rds with a partner:
5 rds each
Ride 12/9 Cal
12 lateral jumps
6x 25' shuttle sprints
*16 min timecap

D
Walk for cooldown
(5 min)