7 rounds, each round for time, of:

12/10 Assault Bike Calories

12 GHD Sit-ups

9 Back Squats, 155/105 lbs

* Go every 3 mins.

Assault Bike Calories / 10/8 Echo Bike Calories
GHD Sit-ups / V-ups

Target time each set: 1:30-1:45
Time cap each set: 2 minutes

Stimulus is moderate to moderate high intensity. Athletes should establish a pace on set 1 that can be maintained on all following sets. Athletes should be finishing around the 1:30-1:45 mark each round. If athletes get less than 60 seconds of rest each round, they should decrease the calories on the bike until the target time frame is met. Athletes need to focus on getting their heart rate under control during the rest. Remind them not to sit down but to stay moving and control their breathing. Be ready to work when the clock hits 3 minutes.

Every 1 min for 10 mins, alternating between:

10 Kip Swings

8 Strict Toes-to-bars

Week 1, Day 1

8-10 Kip Swings
5-8 Strict Toes-to-bars