B-Squad: This will hurt tomorrow

"Warm-up" - 7 minutes of Sorta Cindy

5 push-ups
10 sit-ups
15 squats

I think I did 9 rounds + 5 + 4


Plankage

Three rounds of:

Plank on the left side for 30 sec
Plank in the centre for 30 sec
Plank on the right side for 30 sec
Rest 60 seconds
Russian twists for 30 seconds, using 20lb wall ball
Rest 60 seconds


Biking with burpees

20 minutes on the Assault bike
Every minute, do three burpees

I traveled 5.9km