AM:
10 min assault bike @ varying pace
-Rest 3 min
10 min row @ varying pace
-Rest 3 min
10 min assault bike @ varying pace

PM:
Open 17.3
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
90s assault bike
1 min burpees, no push-up
1 min suitcase carry, right (moderately tough)
90s shuttle run, 50’ increments
1 min suitcase carry, left (moderately tough)
90s assault bike
1 min step-ups, alternating (20”)
90s shuttle running, 50’ increments