Assault Bike Endurance
6 Rounds
3 min On / 2 min Rest
*goal is to remain within same 1-2 RPMs while biking
Score: Total Calories
Finisher
Every 3 minutes for 4 rounds
12 Floor Press
12 Tempo Push ups ( 2s down, 1s hover, 1s hold at top)
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See All5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row Time Cap: 10 Minutes
Post: Blog2_Post
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