General Warmup:

Run 400m/Row 500m

10 Samsons

10 Army T-pushups

10 Sit-ups

10 Squats

10 Ring rows

Bike 2:00

10m Walking lunges (forward)

10m Walking lunges (backwards)

40m Double kettlebell waiters walk

20m D-ball carry

10 Windmills

10 PVC Passovers

 

Endurance/Bike Skill Work:

1 Min bike for max calories using only arms

1 Min bike for max calories using only legs

1 Min bike for max calories using arms and legs

Rest 3 min

 

5 rounds for max calories

 

 

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