Competition Programming 11.07.08

20 min @ 75%:
10 burpees, no push-up
50 reverse single-unders
10 scapular push-ups
30s hang from rings
500m row w/ damper @ 1
+
(Rest 5 min)
+
20 min
30s assault bike @ 50%
30s assault bike @ 75%
30s assault bike @ 85%
20s assault bike @ 90+%
10s spin down
-Into
30s assault bike @ 50%
30s assault bike @ 75%
20s assault bike @ 90+%
40s spin down
*Roll on and off of paces.
+
(Rest 5 min)
+
20 min @ 75%:
50 assault bike calories
50 row calories
50 step-ups, alternating (20″)