Capacity

Warm-up
2-3 rounds
1 min bike
50' suitcase carry + 10 suitcase deadlifts L + R
15-20 single arm banded row (shoulder height) L + R

Prep: build to weight on sled/ establish both heavy and light loading

"Your goal is to the total calories on the bike, however every 3 minutes you'll need to get off, perform 15 high KB swings (if doing russian, use heavier load) and then immediately rest 30 seconds before getting back on the bike.

Continue until you hit the cals."