June 13
Warm up…10 x 4 Backsquat @ 255#Rest :90sec between sets Then:3 x 15 GHD Sit-ups Then: 12 x Ball over Shoulder @ 80#Hit 1000watts on the assault bike 12 x Push Press @ 50# DBs Hit 1000watts on the assault bike 12 x BurpeeHit 1000watts on the assault bike 4 rounds for time * as soon as you see 1000w or more show on the display your assault bike sprint is done. 