Interval 1
Every 3 minutes for 4 rounds:
Row or bike at or above target pace for as long as possible. When you drop below it, rest until the next 3 minute interval begins. Alex will help you pick a target and walk you through the details in class.

Row (cal/hour):
standard: 900/750
rx: 1200/900
sport: 1500/1150

Bike (Watts):
standard: 240/180
rx: 320/240
sport: 400/300

Interval 2
Every 3 minutes for 4 rounds:
One fast set of lateral burpees over an empty bar. Rest in any time remaining in the 3 minutes after completing your burpees.

standard: 15
rx: 20
sport: 25