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Bike Interval (4:00)

:30 seconds easy warm up

:30 seconds sprint with resistance turned up

1:00 easy bike with low resistance

:30 seconds sprint with resistance turned up

1:00 easy bike with low resistance

:30 seconds sprint with resistance turned up

Squats

After the 3rd :30 second sprint get off the bike and do 20 squats with a weight that challenges you but allows for 20 repetitions.

Do a total of 4 of the sets above.

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