Warm up
2 mins easy bike
30s accelerate
2 mins easy bike
15s accelerate
2 mins easy bike
10s sprint
12 x 20s sprint, 40s easy bike
Sprint RPE 8-9
Rest 10 mins
21 – 15 – 9
Burpee jump over rower
Wall balls @9kg
3R AMRAP of:
Deadhang
Reverse Curls
100 face pulls