AM:
30 min @ 70%:
3 min assault bike
1 min side plank, right
1 min side plank, left
3 min rowing
1 min single-unders
1 min step-ups, alternating (20”)

PM:
Open 17.2
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
12 min:
1 min assault bike @ 50%
30s assault bike roll-on
1 min assault bike @ 75%
30s assault bike roll-off