3 Rounds

A1: Strict Long Arm Ground to OH
A2: Toes to Torpedo: 10-12 Reps

... then ...

3 Rounds
B1: Single Arm Cross Rack Tempo Lunge: 8-10 Reps
B2: 24 Jumping Lunges

... then ...

4 Minutes:
12 Leg Extensions + 24 Bicycles