1. Warm-up:
A. 5-minutes of Assault Bike at 70% effort
= Complete, 62 cals nice and easy.
B. 5-minutes of foam roll/dynamic stretching
= Complete, t-spine/lat/shoulder.
2. For time:
50 Calories on the Assault Bike
50 Calories on the Rower
40 Calories on the Assault Bike
40 Calories on the Rower
30 Calories on the Assault Bike
30 Calories on the Rower
20 Calories on the Assault Bike
20 Calories on the Rower
10 Calories on the Assault Bike
10 Calories on the Rower
= 18:23.
Assault bike at 330-500 watts.
Row at 1200-1400cal/hr pace.
Set goals for each (bike/row) and stuck to them.
3. 10-minute emom (5 rounds):
Odd- 10 Strict Pull-ups
Even- 10 Ring Dips
= Complete, unbroken.
50 strict pull-ups in sets of 10 reps.
50 ring dips in sets of 10 reps.
4. 10-minutes of Assault Bike at easy pace.
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