Warm up: Run 400 m, pass throughs, toe kicks. Run 300 m, 15 kbs, 15 v ups. Run 200 m, jump squats, goodmornings. (For 300 m just make a guess as to where half way between the 2 and 400 is)
Intent of warm up is to get your lungs nice and open. Ready for some sprints!
WOD: Every 2 min for 20 min (10 rounds)
15/12 cal bike
Scale option: 12/10 cals
Try to find a challenging “RPM” and stick with it for the duration of the workout.
These are sprints, but there are 10 of them!