20
5 min Run @ Easy Pace
+
Training:
3 sets @ incremental effort on bike
30 sec @ 80%
30 sec @ 85%
30 sec @ 90%
Rest 90 sec
+
3 sets @ incremental effort on row
30 sec @ 80%
30 sec @ 85%
30 sec @ 90%
Rest 90 sec
+
3 sets @ incremental effort on run
30 sec @ 80%
30 sec @ 85%
30 sec @ 90%
Rest 90 sec
+
Cool-Down:
Deep Diaphragmatic Breaths in Bottom of Squat Position: 30 reps x 2 sets; rest 1 min b/t sets

I went directly into everything. So I continued the R:90 into the row and run. It caught Up on the runner. However overall was a good workout.