One set of:
Assault Bike x 2 minutes at 70% effort
Kettlebell Deadlift x 6 + Suitcase Carry x 30 Meters, right
Kettlebell Deadlift x 6 + Suitcase Carry x 30 Meters, left
(Perform deadlifts with bell in between the feet, perform carry with bell held by side)

Followed by…

Assault Bike x 60 seconds at 80% effort
Kettlebell Romanian Deadlift x 10 reps (control the lowering portion and start to prime hamstrings, especially if you are working on Performance today)

Followed by…

Assault Bike x 30 seconds at 90% effort
Kettlebell Swing x 10 reps


Three sets of:
Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 1010
Rest 45 seconds

Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
24 Kettlebell Swings

These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.

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Mark M
Mark M
April 24, 2022 8:57 am

115 SDL. 70-75 rpm bike. 16k KB. <2 minutes each round.

April 21, 2022 8:05 am

115# snch dl
35# KB/