Today is the FINAL DAY of bike sprints! The target rpms for today’s interval will be the same as the first set of intervals from the last time we biked. You’ll get a four minute rest before the second interval. Remember, it’s all about being consistent from round to round, NOT going ALL OUT then falling off a cliff.

Then for a cash out, you’ll use a barbell like an abroller! Keeping your shoulders, hips and knees all in one line, let the barbell move away from your midline as far as you can without dipping in your lower back, and then pull it back with straight arms. These get SPICY!