4 rounds for time of:
10 Turkish Sit-ups
5 Front Squats
Assault Bike, 800 m
10 Turkish Sit-ups
5 Back Squats
**800 meters on the bike = .5 of a mile
**Front Squat and Back squat should be done at 65% of 1RM
**Turkish sit up is single arm- first set of 10 is right arm second set of 10 is left arm
Cool Down:
Accumulate the following:
200 Banded Leg Curl
200 Seated Calf Raise