Warm-up:

With running clock:
Start at 80 RPM and increase RPM by 1 every minute. After 5:00 minutes increase RPM by 1 every :30s.

ex.
1:00 min @ 80 rpm
1:00 min @ 81 rpm
1:00 min @ 82 rpm
1:00 min @ 83 rpm
1:00 min @ 84 rpm
:30s @ 85 rpm
:30s @ 86 rpm
…..
:30s @ 93 rpm
:30s @ 94 rpm

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Bike workout

4 Rounds of:
4:00 min @ 70% watt
3:00 @ 80% watt
2:00 min @ 90% watt

Cooldown: 5-10 min light bike

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Bonus:

3 rounds of:
2:00 min lateral barbell step over
2:00 min lateral barbell step under

3 sets of dumbbell fish hook hold. 1:00 min work /1:00 min rest

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