Warm Up
5 Minute Bike OR Row
Then…
3 ROUNDS
-10 lunges each side
-10 push up
-10 air squat
WOD
Complete as many assault bike or row calories as possible in 15 minutes while performing rounds of:
-10 box jumps
-15 shoulder to overhead 65#/95# or sandbag
-20 seconds bike or row.
*Notes – A fun way to do this is do it as a crew and take the total of the crews calories. This workout involves some strategy. Go all out on the bike or rower and survive the rest, or pace it a bit and aim for more rounds. With shoulder to overhead you can choose strict press, push press, or push jerk. Or a combination.