Workout 6/6

6/6
10 min bike (every 2 min ramp the speed up to a high but sub max level for 8-10 sec, then slow back down to easy spin)
+
10 min steady effort, move continuously between stations
Banded pull throughs x 6-8
Banded face pulls x 6-8
Side plank x 15 sec/side
Sorenson hold x 30 sec
+
10 min bike (every 2 min ramp the speed up to a high but sub max level for 8-10 sec, then slow back down to easy spin)
+
10 min steady effort, move continuously between stations
50ft bear crawl, slow
3/side partial ROM TGU (situp into 90/90 shin box then back down)
50ft bear crawl, slow
90/90 shin box switches x 4/side
+
10 min bike (every 2 min ramp the speed up to a high but sub max level for 8-10 sec, then slow back down to easy spin)
+
10 min steady effort
Sumo stance good mornings x 6-8 slow reps, empty bar
10 GHD situps
1-arm DB side bends x 6/side
Tall kneeling pallof presses x 6/side
+
10 min bike (every 2 min ramp the speed up to a high but sub max level for 8-10 sec, then slow back down to easy spin)

Extra: 100m sprints HARD - 6 sets, 1:30 rest between each