Warm up: Bike
10s legs only sprint/50s full rest
20s legs only sprint/40s full rest
30s legs only sprint/30s full rest
40s sprint/20s full rest
50s sprint/10s full rest
60s sprint
A. I go/you go or 1:1 rest
10 back squats 275/185+3/2 legless
10 back squats 315/205+3/2 legless
10 back squats 345/225+3/2 legless
10 back squats 365/235+3/2 legless
B. Class
C.
Accumulate 2 min plank
30 d ball over the shoulder 100/70
Accumulate 2 min plank