Complete as many rounds as possible in 16 mins of:

30/24 Assault Bike Calories

20 Thrusters, 45/35 lbs

10 Strict Pull-ups

Assault Bike Calories / 24/18 Echo Bike Calories

Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected but will build across rounds due to the back to back leg movements. Athletes can choose between strict or regular pull-ups within the workout (keep athletes moving).

Today’s workout should have a “Just Move and be Happy” feel to it. We want to just shake out everything from the week and get a good sweat in.

Ring Dip Hold (Top) 5x 30 secs

* Rest 1 min between efforts.

Ring Dip Hold (Top) 5x 20-30 secs