1 rounds
:60 sec Bike sprint
2 min Recovery
:45 sec Bike sprint
:90 sec Recovery
:30 sec Bike sprint
:60 sec Recovery

Directly into…

1 Round
:60 sec Row sprint
2 min Recovery
:45 sec Row sprint
:90 sec Recovery
:30 sec Row sprint
:60 sec Recovery

Directly into….

1 Round
:60 sec Run sprint
2 min Recovery
:45 sec Run sprint
:90 sec Recovery
:30 sec Run sprint
:60 sec Recovery

Post Work
For quality:
Wall Sit Hold, 3 mins
Double KB Overhead Hold, heavy, 2 mins
Chin Over Bar Hold, 1 min