A.
Assault Runner
5:00 Warm up
Followed by...
Two Sets of:
Three Rounds of:
300 meters @ 900 watts
200 meters @ 1000 watts
100 meters @ 1100+ watts
200 meters @ 800 watts
Rest 4 mins between sets
Followed by...
Cool Down until 6000 meters total
B.
30 minute Bike Trainer @ easy
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A.
13:38
13:33
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