BIKE 

3 rounds of 

1/2 mile 

1 mile 

2 miles 

Rest as long as it takes to ride each distance. 

5-5-5-5-5

BB Lunges 

10:00 

on the minute each minute do 

5 pull-ups 

10 push ups 

15 squats 

Back Extensions + Leg Raises 

20-30-40