FITNESS
Warm-Up.
One set of:
Assault Bike x 2 mins @ 70% Effort
Prone PVC Pass-Through x 10
Assault Bike x 90 sec @ 80% Effort
Slider Seal Walk x 25 feet forwards, 25 feet backward
Assault Bike x 30 sec @ 90% Effort
Wall Walk x 3 reps
Then…
A.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
15/10 Calories of Assault Bike
10 Box Jump or Step-Overs
5 Strict Handstand Push-Ups or L-Seated Dumbbell Presses