Midline
15:00 Recovery Assault Bike
On the 3:00, 6:00, 9:00 and 12:00: 15 abmat situps

Notes: Something to consider here is the pace of the first ride. Athletes should look to push the pace here, but at a speed that they are confident in immediately getting off the bike for an unbroken set of sit-ups. Look to empty the tank with whatever is left on the last bike interval knowing there is nothing to follow. 

Held 250+ average watts across all intervals.