FITNESS
Warm-Up.
One set of:
Assault Bike x 90 seconds
Prone Plank x 60 seconds
Assault Bike x 60 seconds
Side Plank x 30 seconds per side
Assault Bike x 30 seconds
Broad Jump x 5 reps
Then…
A.
Every 2 minutes, for 16 minutes (4 sets) of:
*Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 6 reps each leg @ 4111
*Station 2 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
15 V-Ups
5 Devil’s Presses
Note times for each set and sum them for total working time – goal is lowest working time. Note how you approached this, and if possible, why times per set varied (if they did).