5 rounds, each round for time, of:
35/28 Bike Calories

Rest 1:1 between each round.

Thursdays are for some sprints on the bike! We want you working as hard as you can for each interval. These can take anywhere between :90-2:30. If over 2:30 reduce the number of calories to reflect roughly a 2:30min effort. You will rest as long as it takes you to work. During this rest, focus on relaxing your breathing so you can give the next interval everything you have. Although this is a sprint and we want you to give an all-out effort you should be reminded that you will need to repeat this effort a total of 5 times. Depending on class sizes, this can easily be modified to a row or run with the same goal/calories.

Post Work
3 rounds for quality of:
Double Kettlebell OH Hold, 53/35 lbs, 45 secs
20 Sit-ups
Double Kettlebell Front Rack Hold, 53/35 lbs, 45 secs
Banded Plank Hold, 45 secs

Midline and shoulder accessory for post-work today. We have odd object carries with the double kettlebell overhead hold and the double kettlebell front rack hold. This is going to be all about that time under tension. Be sure that you are using a loading that is appropriate for you and keeping your midline down and braced. We want to see the front rack hold with the weight in front and not propped up on the shoulders. Sit-Ups can be done any way you would like. To be made harder, add weight. The banded plank should be done with a band tension that is challenging but that allows for a :45sec effort done unbroken.