Power Cycling

• 10 minute warm up Level 1-2
• 2 minute Level 5-6
•  5 minute Level 1 recovery
• 3×5 minute Level 4 (85-95 Cadence)
• 3 minute Level 3 following each set (80-90 Cadence)
• 2×5 minute Level 4 (80-90 Cadence)
• 3 minute Level 3 following each set (90-100 Cadence)
• 5 minute cool down

WOD:

Warm Up:

• 1 minute max squats
• 5 pullups; 10 pushups remaining 1 minute of squats
• 5 pullups;10 pushups followed by 100 squats

WOD:

• 100 Back Squats (#115)
• 5 Pull Ups
• 10 Push Ups

Do as many back squats following pullups and pushups on each minute, workout is finished once you reach 100 back squats.