Test day. How many _______ can you do in 30 seconds. Write it down. And within 15 seconds start the next activity. Burpees, pushups, shuttle run, bench jumps etc. There were a few people sprawled on the floor afterwards i.e) I was not alone.
Spin class50:00 [3]
3 minutes standing at heavy resistance then 2 minutes seated then 1 minute sprinting with a bit less resistance. Repeat a few times.
Note
Winter is coming to the banana belt on Saturday. One of those odd systems where the south gets more snow than the north. I really shouldn't set myself up for disappointment though.