Interval Training on Bike + Strength Endurance

Light Bike ride as a part of warm-up
Then:
5x400m Up-hill Ride HR target 175bpm+
Recover down hill to to the start position. Start riding again when the heart rates drops to below 120bpm
Then:
10 mile Bike ride varied inclines
Then:
Cool down and SMR Work

Afternoon Assistance session
Dynamic Mobility Warm-up
Then:
3×3 BB Cleans
3×20 BB Back Squats
3×20 BB Step-ups
3×20 GHD Sit-ups
3×20 GHD Back Extensions
Minimal Rest between sets of each exercise
Then:
Cool down