General Warm-Up
3 Rounds
Russian Step-Ups x 10 / Leg
Tempo Push-Ups to Box x 5 @ 31X0
L-Seated Banded Row x 10 @ 21X0
Pronated Grip Bar Hang x 30 Seconds
Every 6 minutes, for 36 minutes (2 sets) for times:
Station 1 – 1200/1000 Meter Row
Station 2 – 400 Meter Run + 40 Pull-Ups
Station 3 – 90/60 Calories of Assault Bike
Please note your times for each station, giving you a total of 6 times, and then sum them for your overall result.
4:47/4:32/5 min cap 80 cals
4:51/5:16/6:05 90 cals
echo bike, 90 cals is hard
4:20/3:20/5:00
4:20/3:20/5:15
Scaled 5′ work 1′ rest
4:28 1200m row
400m run + 32 pullups
62 cals bike erg
4:49 1200m row
400m run + 32 pullups
55 cals bike erg