Run
5 x 200 M w/1 minute rest between
10 x 50 M w/20 seconds between
Bike
3-5 Minute Warm up
Then,
3 Rounds of:
1:00 Hard
1:00 Easy
Then,
5 Rounds of:
30 seconds Hard
30 seconds Easy
Then,
6 Rounds of:
20 seconds Hard
20 seconds Easy
Then,
2 Minutes Easy Cool Down
