Every 4 mins for 24 mins do:

21/16 Cal Assault Bikes

9 Devils Press, 50/35 lbs

6 sets (Every 4:00)
21/16 Calorie Assault Bike (Or 16/12 Calorie Echo Bike)
9 Devil Press (50s/35s)

The stimulus is moderate-high pacing. Athletes should move with purpose through each round. This should not be a sprint effort but you should expect to see 1:30-2:00 of rest each round. If athletes are not getting at least 90 secs of rest, they should lower the number of bike calories by 5.

You have to be willing to suffer on the devils press. Don’t stop until it’s over!