8 min warm up (riding to base of climb in traffic)
then
3 x 2.5min intervals at LT with 1.5min active recovery (continuous climbing)
1 x 3.5min interval at LT with 1.5min active recovery
repeat sequence twice before descending
FST-8:30 pm 45min
10xDL @ 160+
25x box jump @ 2'
3 rounds for time
(3min 19sec)
then
12x burpee (with a 1' jump at the top)
12x pullup
10 rounds for time
(17min 48sec, PR)
then
10-1
Knee to Elbow +
GHD sit up
then
5 min of planks
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