"BikeErg Lactate Threshold"
4 Sets
750m at Fast
-Rest 60 Sec-
500m at Fast
-Rest 60 Sec-
250m at Controlled Sprint (98%)
*Rest 2 Min between sets.

20 min AMRAP
For Rounds AND Distance:
P1: 200m Run
10 Dumbbell Box Step Ups (50s/35s)(24/20)
6 Devils Press (50s/35s)
P2: Accumulating max meters on bike erg

*Partners switch each round
*Do not reset the bike when switching
*Run consists of 4 reps (50m = 1 rep)