Teams of 2 – for time:

150/120 Assault Bike Calories

100 Front Squats, 135/95 lbs

50 Synchronized Bar Facing Burpees

Assault Bike Calories / 120/100 Echo Bike Calories

Complete in teams of 2.

Here is a long grinder for your athletes to kick off their weekend. Chipper style workout where partners will bounce back and forth, strategically splitting the reps to keep the intensity.

Those 50 burpees at the end are where the workout can be won or lost.