Fitness & Performance
12 min:
1 min assault bike/row @ 75%
90s assault bike/row @ 80%
30s assault bike/row @ 90%
1 min air squat – 1 rep every 3s
+
(Rest 2 min)
+
12 min:
1 min Turkish get-ups, alternating
1 min single-unders
1 min tall-kneeling bottoms-up KB press, right
1 min reverse single-unders
1 min tall-kneeling bottoms-up KB press, left
1 min burpees, no push-up
+
(Rest 2 min)
+
12 min:
1 min assault bike/row @ 75%
90s assault bike/row @ 80%
30s assault bike/row @ 90%
1 min reverse lunges, alternating (moderate/recovery pace)
