Workout:
Bike 5 on/ 30 off (8 rounds)
This is an all out sprint for 5 seconds. As hard as you can go for the full 5 seconds. This should feel worse than 10/20.
If you feel like it’s just too much to go that fast for 5 seconds and would rather go at a slower pace for 10 seconds, then do 10 on 20 off.
-Rest 3 Minutes-
4 Rounds
3 min Amrap with 1 min rest
Row 500/400 meters
As many wall balls as possible in the remaining time.
Earn your rest. Get through the row at a consistent pace then get to the wall balls quickly.