A. GENERAL WARM-UP
:60 second Assault Bike (easy)
10 Plank Up Downs
15 Air Squats
:45 second Assault Bike (moderate)
10 Push Ups
8 Reverse Lunges
:30 second Assault Bike (Fast)Scoring: Not Scored
B. WARMUP
MEDBALL
-10 strict Press
-10 SQ
-10 Thruster
-10 Push PressScoring: Not Scored
C. PART A
EMOM 10: [4-5 RPE]
3 Thruster (On the Floor)Scoring: Not Scored
D. "BANGERS & MASH"
7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Step Ups (24"/20")
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Step Ups (24"/20")
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Step Ups (24"/20")
Score = Time it takes to complete the workout
**TIMECAP 20 MINSScoring: Not Scored