Fitness & Performance

A. 10 min skill instruction:
Handstand holds

B. 15 min
1 min assault bike/row @ 75%
1 min assault bike/row @ gradually escalating pace
1 min glute bridge hold
1 min assault bike/row @ gradually decreasing pace
1 min assault bike/row @ 75%
-Into
15 min:
90s step-ups, alternating (20”/16”)
1 min assault bike/row @ gradually escalating pace
90s box jumps, step down (20”/16”)
1 min assault bike/row @ gradually decreasing pace
*Use either the bike or the erg the whole time.