Bike WOD
Watt Bike
2 x 800 meters rest 3 mins between rounds
rest 5 mins
8 x 30 second sprints (damper setting at 6) – rest 1 min between each
rest 5 mins
2 x 800 meters rest 3 mins between rounds

Run WOD
2 x 400 meters with a 3 min rest between rounds
rest 5 mins
8 Hill sprints – rest 1 min between rounds
rest 5 mins
2 x 400 meters with a 3 min rest between rounds

5 rounds of:
50 meter swims
0 airsquats

Cycle 5 mins
Run 800 meters
Cycle 5 mins
Run 600 meters
Cycle 5 mins
Run 400 meters
Cycle 5 mins
Run 200 meters

Run 1 mile
Rest 3 mins
Run 800 meters
Rest 2 mins
Run 400 meters