Warm-up:
5 minutes stationary bike (last 2 minutes HR=140-150bpm)

Tabata stationary bike (8 rounds of 20 seconds work, 10 seconds rest):
BL 1.4 mi (HR=178bpm 30 seconds after last interval)
SS 1.56 mi (HR=190bpm 30 seconds after last interval)

3x2 Turkish get-ups to windmill (35# plate)