Every 10 mins for 40 mins do:
15/12 Assault Bike Calories
12 Double Dumbbell Thrusters, 50/35 lbs
15/12 Assault Bike Calories
9 Double Dumbbell Thrusters
15/12 Assault Bike Calories
6 Double Dumbbell Thrusters
CAP = 7 min ea set (*if you cap mandatory 3 min rest)