WOD:

Session A:

1) Assault Bike:

A) 50/35 Calories Easy

B) 10 x 10/7 Calories @ 60%/Rest :30

C) 10 x 10/7 Calories @ 70%/Rest :45

D) 10 x 10/7 Calories @ 80%/Rest 1:00

Work for consistent paces/times/efforts within each respective piece.

Distance references if you are changing modalities HERE

Session B:

1) Front Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Double Kettlebell Overhead Box Step-ups: 4 sets of 8/side

Rest 2-3 minutes between sets. Alternate legs each rep. Use a box that puts your knee and hip in line when stepping up.

3) Sandbag Squats: 3 sets of 20

Rest 2-3 minutes between sets. Use a D-Ball if the Sandbags are too heavy.

4) Banded Leg Extension: 100 Reps

Break-up as needed. Sit on a bench, band tied around pull-up rig, put feet in band and go.

5) Tuck Crunches: 100 Reps

Keep track of time and number of sets to complete.

6) Dog Sled Push: 400m @ 75%

Smooth and steady walk. Scale load as needed.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE