A) 5:00 on Air Machine as follows:
– 1:00 legs & arms
– :30 legs only
– :30 arms only
– 1:00 legs & arms
– :30 legs only
– :30 arms only
– 1:00 legs & arms

B) Airdyne/Assault Bike:
8 Rounds:
– 1:30 HARD (>90% MHR)
– 1:00 walking rest

C) 5:00 easy

The walking rest is important for 2 reasons: 1) moving while recovering improves your body’s ability to lower your HR and 2) getting on and off the bike efficiently is a skill that needs to be worked (transition time counts just as much as exercise time).