FITNESS
A. 4 rounds:
3 box jumps from seated on 12” box
-Rest 20s
3 step in box jumps
-Rest as needed

Training notes:
-Jump as high as possible onto the box rather than using a higher box.

B. In teams of two—
3 rounds:
P1: 20/15 assault bike calories
P2: Double KB front rack hold
*Each partner bikes three times.
-Into
3 rounds:
P1: 20/15 assault bike calories
P2: Hold bottom position of squat
*Each partner bikes three times.
-Into
3 rounds:
P1: 20/15 assault bike calories
P2: Hold plank
*Each partners bikes three times.
*25 minute cap.

Training notes:
-Last week we did this same workout with rowing. Pay attention to how biking affects you differently than rowing.
-Stop biking if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

PERFORMANCE
A. 4 rounds:
3 box jumps from seated on 12” box
-Rest 20s
3 step in box jumps
-Rest as needed

Training notes:
-Jump as high as possible onto the box rather than using a higher box.

B. In teams of two—
3 rounds:
P1: 20/15 assault bike calories
P2: Double KB front rack hold (53/hand – 35/hand)
*Each partner bikes three times.
-Into
3 rounds:
P1: 20/15 assault bike calories
P2: Hold bottom position of squat
*Each partner bikes three times.
-Into
3 rounds:
P1: 20/15 assault bike calories
P2: Hold plank
*Each partners bikes three times.
*25 minute cap.

Training notes:
-Last week we did this same workout with rowing. Pay attention to how biking affects you differently than rowing.
-Stop biking if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.