It's only :30 seconds...
It's only :30 seconds on the bike but how hard are you willing to go??
A - Every 3 minutes for 15 minutes
8 Back Squat (escalating load)
B - 50 Reps for time
x 2 rounds, rest as needed in between rounds
:30 second Assault Bike (calories)
*Accumulate 50 reps total, between the bike and push-ups. Sprint!