WOD GUIDANCE & GOALS
Bike at a moderately uncomfortable pace, 55+ rpm. Complete calories under :45. The kettlebell lunges are 10 total (5 per side) and the weight is held in the rack position (not on your shoulder). Target 12-15 minutes.
As a cash out, complete 5 kettlebell bent over rows per side. Then complete 5 halos in each direction. Both of these movements should be slow and controlled.