6 minutes, then:
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Band crawl or Airdyne sprint
Count and note number of completed rounds in each 6-minute set.
If you have trained with us for 12 months or more and the number in the last set doesn’t match the number in the first, perform an additional 4 minutes of 3 burpees, 6 lunges and the Tabata interval from above you DIDN’T choose the first time through.
Goal is to avoid the “extra credit” today by working as hard as you possibly can during the main pieces.