For time:
10 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
9 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
8 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
7 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
6 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
5 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
4 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
3 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
2 Burpee Dumbbell Deadlifts, 50/35 lbs
10/8 Assault Bike Calories
1 Burpee Dumbbell Deadlift, 50/35 lbs
10/8 Assault Bike Calories
Assault Bike Calories / 8/7 Echo Bike Calories
TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 inutes
STIMULUS and GOALS
Stimulus is moderate. Athletes should find a steady pace on the Burpee Dumbbell Deadlift and push the pace of the bike only to a level that will allow them to continue pacing on the deadlift.
Remember the workout ends with Assault Bike, so always remind athletes when they get close to the end.
4 rounds for quality of:
12 Banded Chest Flies
10 Barbell Skull Crushers, pick load
* Rest 1 min
Banded Chest Flies- seated; maintain quality
Barbell Skull Crushers- moderate weight – maintain quality
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