Satans' Tricycle

Warmup:

Mobilise

Row 500m
10 pull-ups
10 ring push-up
10 squats
25 burpees

Workout:
Anaerobic Alactic Endurance
AirDyne Sprints:
20 sec @ maximal effort
2:40 rest spin lightly x 6
rest 6 min
20 sec @ maximal effort
2:40 rest spin lightly x 6