Warm up: A nice leisurely bike to the lake, about 7 min
WORKOUT: So we did a few intervals of 1 min go hard or go home but it's hard on a pathway with people and animals but for the most part we were able to do the minute without interruption. Then halfway through our ride we stopped for some bench hops, 1 leg squats back extensions, sit ups, calf ups and 10 rounds of stair running.
Total Time: 1 hr 8 min
HR: during the hardest (stairs) 170-180 but I'm guessing more in the 130-140 (MAX) for the rest of it
Sweat'o'Metre: after the stairs I was dripping but I had a good sweat the entire time
Burn'o'Metre: meh, not so much burning except on the 1 leg squats