Legs / Calves / Core
Warm Up
Bike intervals
15 minutes
Workout
4x20 | 1:1:3:0 | 45 second rest
3x12-15 | 1:0:2:0 | 45 second rest
4x12-15 | 1:0:2:1 | No rest
3X10-12 | 1:0:1:0 | No rest
3x12-15 / 10-10 | 1:1:2:0 | No rest
Circuit
Box jumps - 10
Hanging leg raises - 10
Hip touches - 10
5 rounds for time