FRIDAY (23 DEC 16)

Locations
-62' Room



Assault Bike Intervals:

4 Min Max Effort for Cal:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

4 Min REST

Then bike the Calories you did in the first round FOR TIME:

*It is likely to take you longer to bike you total in the second then the 4 Min you did in the 1st Round.  Try to keep you time consistent from what is was in the 2nd round during the 3rd and 4th rounds.