5 rounds for time of:

Bike Erg, 1000/800 m

50 Double Unders

4 Wall Walks

* Rest 1 min

Bike Erg / 30/24 Assault Bike Calories / 25/20 Echo Bike Calories

Stimulus is steady pacing across all sets. Athletes should establish their pace in set 1 and attempt to match that or get slightly faster with each set. Volume on all movements is at a low/moderate amount so there is little risk of burnout unless athletes outpace themselves on the bike and are unable to get their breathing back during double unders and wall walks.

Take a deep breath before the double unders and be ready for the “wobble legs”.

3 rounds for quality of:

Elbow Plank Hold, 30 secs

Kettlebell Front Rack + Overhead Carry, pick load, L 50 ft/R 50 ft

5 L/5 R Alligator Rolls

10 V-ups

Rest as needed between rounds.