A. CARs (video that I sent with Max)
B. PAILs/RAILs of Hip, Knee, Shoulder (I will send over video) 
+
Assault 5 Sec @ 100% 
Assault 55 Sec @ easy pace 
x10
rest 3min
x2

Results
A. Completed 
Been using this almost every day. One of my favorite routines. 
B. Completed
+
250cals
This was a little leg burner. Was averaging 1100W and riding easy at 150-200W.