Warm Up
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast
then do some overall streching for your body and get going.

Metcon
10 rounds
45 sec on / 45 sec off
Cal Air Bike (goal is 12/9 calories)
so not all out but mod/fast pace.

Dont go too hot, keep mod/fast pace. For me it would be 65-70rpm so 330-425 watts.