Warm-up:

5:00 min light bike erg
Right into:
5x
:40s @ 70% Watt
:20s Standing bike erg, damper set 10

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Bike workout:

8 Rounds of:
1:00 min standing bike erg, damper set 10/8
1:00 min @ 75%, normal damper set

5:00 min @ 85-90 RPM with normal damper

5 Rounds of:
1:00 min standing bike erg, damper set 10/8
1:00 min @ 85-90 RPM, damper set -1

5:00 min @ 85-90 RPM with damper set -1

• (ex: if you used damper set 5 for the 20 min test, use damper set 4)

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Bonus:

Dumbbell fish hook hold,
5 x 1:00 min on /1:00 min off.

Banded deathmarch with wallball in bearhug, accumulate 12:00 minutes

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