WOD 3-17-10

Wod:
Warmup: foam rolled entire body before leaving for wod.
Then:
10 min easy spin then 5 reps of each of following moves:
Superman
Horse
Fire hydrants
Mule Kickbacks
Alternating lunges
Squat jumps
Burpees
Pushups
Mt climbers
Side squats
Knee skips
Leg swings (front, side to side)
High knee carioca
Atlas lunge

Then:
1-5, 5-1 LT to VO2 max interval pyramid on mtb on flat dirt (w/1 min recovery interval between each interval. So 1 min on, 1 min recovery, 2 min on, 1 min rec, 3 min on, 1 min rec, etc. I went up the pyramid doing all seated intervals then went back down alternating 1 min standing/1 min seated within each interval. Ouch. Everything will be on fire by the time you finish, including your arms.)
Then:
Circuit pu/pu/dips/xover lunge (10-1) for a total of 55 of each, then rolled back to hq.

(File under: High intensity intervals on bike + bodyweight metcon/cardio strength circuit)
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