A. Aerobic Intervals (23 minutes)
E3min x 6 sets (18 minutes)
20/15 Calorie Bike (goal ~1:15 on bike)
50 Double Unders (goal ~1 minute)
Directly into:
5 minute bike cool down (~15 rpms slower than 5 minute bike pace) (beginning after end of last 3 minute interval)
B. 3 RFQ (10-12 minutes) (murph movements w/o the intensity) (cut to two rds. if limited time)
20 Pushups
50′ Walking Lunge
10 Strict Pull-ups
