WORKOUT OF THE DAY 

A. Every 3 min x 5 sets
5/leg of Skater Squat (or Pistols) + 20-30s bottom of Squat Hold
*How To Perform A Skater Squat – YouTube

B. Max 7 sets of
3 min of work; 1 min of rest
25/20 Cal Bike
KBS in remaining time
*continue until 100 KBS are complete @ 50/35#