Sprints:

15/12 Calorie Biked

Rest 1:30

25/20 Calorie Biked

Rest 3:00

35/28 Calorie Biked

Rest 3:00

25/20 Calorie Biked

Rest 1:30

15/12 Calorie Biked

 

For Total Sprint Time

*Go hard when on the bike

 

Conditioning:

15 Handstand Push-ups

30 Toes-2-Bar

45 Wall-Ball Shots (25/16) @ (10/9′)

30 Toe-2-Bar

15 Handstand Push-ups

 

For Time

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Side Straddle – 1:00/side

Middle Straddle – 1:30

Elevated Cat Stretch – 1:30

 

 

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