For time:
50 Assault Bike Calories
25 Box Jump Overs, 24/20 in
40 Assault Bike Calories
20 Box Jump Overs, 24/20 in
30 Assault Bike Calories
15 Box Jump Overs, 24/20 in
20 Assault Bike Calories
10 Box Jump Overs, 24/20 in
10 Assault Bike Calories
5 Box Jump Overs, 24/20 in
Scaled Version:
For Time:
Cal Bike 50-35-20
Box Jump Over OR Step Over 25-15-10 (20/14)
Goal: Sub 16 min
Cool Down:
EMOMx10
3 strict ring mu + 3 strict HSPU
(please ask the instructor for scales or choose skills you would like to work on and sub them in)
Mobility:
1x:
1-2min Foam Roll Calves
1x:
1-2min Foam Roll Upper & Lower Back