Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
– Bird-Dogs w/ Pause at Extension
– Dead-Bug with Alternating Heel Taps
– Lateral Shuttle 25ft, (7.5m) Out and Back
-High knees and butt kicks

“Throttle Down”
Every 6:00 x 6 Sets
400m Run
30/22 Calorie Echo

Level 2 25/18 cals, level 1 200m run and 25/18
Ideally finishing in 4:00 or less every round

Goal: Complete each set in under 4:00 

Stimulus: V02 Max Intervals

RPE: 9/10

Primary Objective: Maintain Consistent Paces, increasing effort across all sets

Secondary Objective: Finish each of the run and the bike in under 2:00 minutes

We are looking for intervals to be as close to a 1:1 work to rest ratio as possible here with the Echo Bike and Run Combo