Bike:
Bike sprints…. Exactly what this is, sprints. The goal is to push the pace on these but not to the point of being unable to walk after the first 50cals. Keep about a 90-95% effort on each bike sprint until the end and then go all out.

Accessory:
-Banded Lat Pull Down 3 x 20
-Banded Diamond Push Up 3 x 12
-Banded Plank 3xs :45sec