Flow

Warmup
10-15 min
:30 banded glute bridge
:30 banded abduction
8-10 half kneeling medball/ db rotations L + R
5 shoulder cars L + R

The workout is complete when you hit 200/150 for women, cals on c2 bike. Effort should be modest. Every 3 minutes, at 0, 3, 6, 9 etc. stop the bike, and perform 10 alt wtd step ups then continue biking until the next interval when you will stop and complete 10 challenging ring rows. Continue alternating these two movements every 3 min until cals are achieved.