Wednesday 13th

Component 1

5 minute Bike/ Run / Row / Ski


Nasal only working to a max sustainable pace

(when you feel the need to breathe through your mouth, dial back the intensity and continue to work at that pace)


Component 2


4 Rounds

60 seconds of max cal bike/row/ski

60 seconds max rep burpee

3 Minute Rest


Rest 5 minutes (including the 3 minutes)


4 Rounds

60 seconds of max cal bike/row/ski

60 seconds max rep burpee


3 Minute Rest

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