10-min amrap

15/12 cal bike

5, 10, 15, 20, 25…… air squat

*add 5 reps to air squat each set, bike cals remain same

rest 2 – min

10-min amrap

10, 20, 30 …….

  • sit ups
  • russian twist

* run 100m after each set

rest 2- min

10-min cap

1-mile run