For time:

21/16 Assault Bike Calories

21 Dumbbell Deadlifts, 50/35 lbs

21 Dumbbell Hang Power Cleans, 50/35 lbs

21 Dumbbell Shoulder-to-Overheads, 50/35 lbs

18/14 Assault Bike Calories

18 Dumbbell Deadlifts, 50/35 lbs

18 Dumbbell Hang Power Cleans, 50/35 lbs

18 Dumbbell Shoulder-to-Overheads, 50/35 lbs

15/12 Assault Bike Calories

15 Dumbbell Deadlifts, 50/35 lbs

15 Dumbbell Hang Power Cleans, 50/35 lbs

15 Dumbbell Shoulder-to-Overheads, 50/35 lbs

12/10 Assault Bike Calories

12 Dumbbell Deadlifts, 50/35 lbs

12 Dumbbell Hang Power Cleans, 50/35 lbs

12 Dumbbell Shoulder-to-Overheads, 50/35 lbs

9/8 Assault Bike Calories

9 Dumbbell Deadlifts, 50/35 lbs

9 Dumbbell Hang Power Cleans, 50/35 lbs

9 Dumbbell Shoulder-to-Overheads, 50/35 lbs

6 Assault Bike Calories

6 Dumbbell Deadlifts, 50/35 lbs

6 Dumbbell Hang Power Cleans, 50/35 lbs

6 Dumbbell Shoulder-to-Overheads, 50/35 lbs

TARGET SCORE
Target time: 15-17 minutes
Time cap: 20 minutes

STIMULUS and GOALS
Stimulus is moderate, steady pacing throughout the workout. Athletes should plan sets on dumbbells to chip away at reps during larger sets and avoid burnout. If athletes can, they can push for unbroken sets when they get into the lower rep ranges. Athletes should heavily emphasize breathing with each rep to assist with core stability and pacing. The assault bike should be an active recovery segment so athletes can push on the dumbbells.

Let’s see if we can keep transitions short and sweet between each movement.

Alternating Dumbbell Bench Press 4×20

* Use the same weight for each set.

* Rest 1:30 between sets.

RPE 8

Kettlebell French Press 4×10

* Use the same weight for each set.

* Rest 1:30 between sets.

RPE 7