A. Deadlift – 5×4 @ 78%. These will be getting fairly heavy for many of you, so be smart about your weight choice. As always, prioritize good movement over heavy weights.
B. Bike interval pyramid, for total calories, EMOM:
Min 1: 10 sec on, 50 sec rest
Min 2: 20 sec on, 40 sec rest
Min 3: 30 sec on, 30 sec rest
Min 4: 40 sec on, 20 sec rest
Min 5: 50 sec on, 10 sec rest
Min 6: 40 sec on, 20 sec rest
Min 7: 30 sec on, 30 sec rest
Min 8: 20 sec on, 40 sec rest
Min 9: 10 sec on, 50 sec rest.
Substitute the rower if need be, or go in heats.