Every 2 min x10 -2 Heavy Back Squats -3 Weighted pull ups*
*use Chest to bar or negative if you cannot do 3 unweighted strict pull ups. If using bands, then use a thinner band than usual. For negatives, aim for a three to five second descent. If you cannot control the descent then aim for a 3 to 5 second hold with chin as high above the bar as possible.
Then In Teams of 3 Switching every 10 calories, Accumulate 240 calories on the airdyne * *You have to switch every 10 calories. Every set should be a SPRINT!