Warm up:
8 min assault bike; first 3 min steady then last 5 minutes :10 sprint/:50 chill
3 rounds of mod
20.1
A. 20.1
B. 4 sets
Tabata Assault bike
Rest 2 minutes between sets
C. 2 sets
3 rounds
12 dball over the shoulder 100/70
60’ hsw
Rest 5 minutes between sets