8 rounds of 20 seconds on, 10 seconds off
10-15 Minutes Mobility
Jill Miller Fixes Your T-Spine and Crappy Breathing Mechanics
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
8 x 20:10
Use stationary bike with wattage tool or similar that can hold load of 200+ watts
10-15 minutes cool down.