“Rush Hour”
Every 4 mins for 20 mins do:
14/10 Assault Bike Calories
10 Lateral Burpee Over Bars
5 Power Snatches, 135/95 lbs
GENERAL
5 round interval workouts, with rounds starting every 4 minutes
Ideally rounds are taking 2:30 or less, giving athletes 90 seconds to recover before the next one begins
LATERAL BAR BURPEES
No need to stand to full extension
Two foot jump over the bar
POWER SNATCH
Choose your ?Isabel? weight today
Something you could string small sets together with, but will likely complete as singles within the workout
LOGISTICS
Score is the slowest of the 5 rounds
Stagger by 2 minutes if short on bikes
If Unable to Assault Bike:
Equal Calorie Row, Echo, Bike Erg, Ski Erg
200 Meter Run