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 Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Then 3 Rounds 5 Jefferson Curls 20 Jump Rope Single-Unders Strength 5 Sets of 3x Bench Press WOD 42 - 30 - 18 Kettlebell Swing @ 33% snatch Ski Jumper over KB Hammer Swings Cool Down 3 Sets of 15 reverse Hyper @ 25% back squat 2 min each side banded shoulder stretch barbell calf roll Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Ring Rows 
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