5 rounds of:
:15 hard bike, :45 easy spin
Every :90 for 3 rounds
3 empty bar squat jumps–sit to your box for the box squats
Then warmup your
Start a new set every 2:30
Build as you’re able to the 1. The goal on the back down is to use a heavier weight than on the way up
After each set do:
10 ring rows
2 Broad jumps for max distance. Only do these through round 5 (after the 1 rep).
Death by bike cals
Start at 10/6, add 1 cal every minute until failure.
You must reset your cals every minute.
If you fail, easy spin for the rest of the 10:00.
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