Day 4
Active Recovery
5:00 Easy Spin
+
3x
:30 Hard Spin
1:00 Recovery
No rest between rounds
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20:00 Max Watt Test
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Hold 85+ RPM and try to keep your wattage as consistent as possible through the full 20 minutes
Bonus
Around the World Plate Pinch
3 Laps
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Dumbbell Head Pinch
3 x :30/ :30