Thursday 1/19

Assuming you hit everything M-W take the day to recover

If you are competing Sat def rest up and go through the motions tomorrow breaking a sweat

If you missed some cardio this week jump on the AB

2 rounds
1:45 of work
:15 rest
1:30 of work
:30 rest
1:15 work
:45 rest
1:00 work
1:00 rest
:45 work
1:15 rest
:30 work
1:30 rest
:15 work
1:45 rest

For this pick a wattage number for each work portion for example
1:45 keep wattage above 350
1:30 above 375
1:15 above 400
1:00 above 425
:45 above 500
:30 above 650
:15 ME as fast as you can