For time:

40/32 Assault Bike Calories

20 Handstand Push-ups

30/24 Assault Bike Calories

15 Handstand Push-ups

20/16 Assault Bike Calories

10 Handstand Push-ups

10/8 Assault Bike Calories

5 Handstand Push-ups

Stimulus is moderate, steady intensity across this entire workout. Athletes should be mindful of applying an effort on the bike that does not result in burnout and allows athletes to go straight into handstand push ups.

Athletes need to decide what area of the workout they can maintain a solid push on. If they choose to attack the bike, the handstands should be used as a recovery (more breaks) or vise-versa. Trying to push hard on both will result in early fatigue and a declining pace.

Echo Bike Calories: 32/26-24/20-16/12-8/6

Turkish Get-up 4-4-4-4-4

Use the heaviest weight you can for each set. Rest as needed between sets.

5x 2 reps/side

Use a weight that is challenging but allows for good form throughout reps.