AM:
5 sets:
30s assault bike @ 75%
30s assault bike @ 80%
30s assault bike @ 85%
30s assault bike @ 80%
30s assault bike @ 75%
-Rest 30s
*Roll on and off between paces.

PM:
5 rope climbs on short rope
100’ DB overhead walking lunge (80/55)
100 wall balls (30 to 10’/20 to 9’)
100’ DB overhead walking lunge (80/55)
5 rope climbs on short rope
+
(Rest 5 min)
+
10 rounds:
30’ handstand walk
6 toes-to-bar
6 KB deadlifts (150/hand – 106/hand)
*Move KBs each round.