4 minute blocks on either BIKE/SKI/ROW
2 minute rest between blocks

Block 1:

15/45 x 4

Block 2:

30/30 x 4

Block 3:

45/15 x 4

Block 4:

60/60 x 2

*15/45 = 15s on/45s off
*Block 1 and 2 should be harder efforts, more rest.
* Block 3 and 4 sustainable pace, don’t blow up…but don’t be slack.

POST WOD PUMP

Banded – superset
Bicep curls/Tricep pushdowns
50 -30 -10