Bichael
3 rounds for time of:
1 mile assault bike
50 banded good mornings
50 sit-ups

Notes: This play on Hero WOD Michael doubles the distance with the assault bike. Not a full send on the bike here - should 10-15 seconds slower than your all-out mile. Tried to hold average watts north of 300. Used red mini-band for the good mornings. Choose your adventure on the sit-ups -- whatever variation you'd like. The first set was butterfly abmat, but that was not going to last for 100 more reps, so I switched to straight leg without an abmat for the last two rounds.

DAY 4: GROW OR DIE
You are either growing or you are dying. Stay alive with today’s ROMWOD for your shoulder, back, hips, glutes, and IT band.

Thread The Needle 
Puppy Dog
Down Dog
Lizard
Pigeon