Strength – Top End Power 

3 Sets

:15 Max Effort Bike Erg

1:45 Easy Bike/Transition

:15 Max Effort Row

1:45 Easy Row/Transition

WOD

“The Sustain Train”

EMOM 20’

Odd) :40 Row @ 55-60% of Top End Power (cal/hr)

Even) :40 Bike Erg @ 30-35% of Top End Power (cal/hr)