5 minute Assault Bike warm up
+
5 minute movement warm up
+
60 minutes @70%
2 minute Assault Bike (forward)
2 minute Assault Bike (backward)
2 minute Single Unders
2 minute NPUB Box Step Over @20/16″
1 minute Off-Set Farmers + Overhead Carry, L (light)
1 minute Off-Set Farmers + Overhead Carry, R (light)
+
10 minutes stretch
