Warm up:
At 70% effort, complete:
100 Double-Unders
30 Wall Ball Shots (9/6Kg)
30/22 Calorie Assault Bike Bench press (2 rounds of):
*Set 1 – 15 reps 70% of BW
*Set 2 – 12 reps 80% of BW
*Set 3 – 9 reps 90% of BW
*Set 4 - 6 reps 100% of BW
Rest 2 minutes between sets Workout:
For time:
100/70 Calories of Assault Bike
60 Deadlifts (80/60Kg) Rest until the running clock reaches 20:00, and then… Two rounds for time:
60/40 Calories of Rowing on Concept 2
20 Handstand Push-Ups then…
400 Meter Run
25 Toes-to-Bar Postworkout: Your choice