Complete as many rounds as possible in 30 mins of:
15/12 Assault Bike Calories
10 GHD Sit-ups
15 Wall Balls, 30/20 lbs
10 GHD Sit-ups
15/12 Assault Bike Calories
Assault Bike Calories / 12/10 Echo Bike Calories
GHD SIt-ups / V-ups
Complete in teams of 2.
Partner 1 completes a full round then rests while Partner 2 completes a round.
TARGET SCORE
Target number of Rounds: 4+ each
Minimum number of Rounds before scaling: 3 each
STIMULUS and GOALS
Stimulus is moderate-high pacing throughout. Teams go back and forth, “You go – I go” style. Rep amounts for each movement should allow athletes to keep near constant pacing across rounds until they have their rest period.
Athletes should attack when it’s their turn to shine. Don’t let one person go hard while the other just coast through and miss the stimulus.
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