2 rounds @ easy pace

10 Air squats
10 Reverse lunges, alt
10 Glute bridges
10 Calf raises (controlled)
0:30 Air/Echo bike @ easy
+
EMOM 2
1) 0:10 Air/Echo bike @ build to 80% sprint
2) 0:10 Air/Echo bike @ build to 90% sprint
– easy bike for remaining of the minute each time –
+
EMOM 2
1) 0:10 Row @ build to 80% sprint
2) 0:10 Row @ build to 90% sprint
– easy row for remaining of the minute each time –