Run: (scale to bike as needed) 10 rounds of 2:00, :30 out/:30 rest/ :30 back/ :30 rest
Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it each set)
rest for :30, then run back to gym in :30, goal of getting back to SAME spot at the start/finish point EACH set.
Core work: plank hip rotations tabata :20 on x :10 off x 8 sets
Same as Crossfit