For time:
5 rounds of:
15 Kettlebell Swings, 53/35 lbs
15/12 Assault Bike Calories
— then —
5 rounds of:
20 AbMat Sit-ups
Run, 200 m
GENERAL
Two part workout with no rest between each couplet
Athletes will complete all 5 rounds of kettlebell swings and bike before moving onto the 5 rounds of sit-ups and running
KETTLEBELL SWINGS
Choose a kettlebell weight that you?re ideally completing unbroken, with no more than 1 break
BIKE
If unable Assault Bike:
Equal Calorie Alternate Bike or Row
200 Meter Run
RUN
If unable to run, complete one of the following:
250 Meter Row
LOGISTICS
Start athlete one opposite sides of the workout if short on bikes