4 rounds for max calories 1 minute max effort assault bike

400M jog

2 minute rest

*This workout is purely in preparation for the Open workout 16.2 which will be the class wod on Friday.  I don't want to throw out any movements or volume that will compromise people for Friday so we will ride and run.  DO NOT cherry pick this workout -- it's a good set up for Friday's metabolic nightmare which we know is coming.