5 minute Assault Bike warm up
+
5 minute movement warm up
+
60 minutes @70%
1 Mile Assault Bike
Into 2x
25’ Bear Crawl (Forwards)
25’ Bear Crawl (Backwards)
25’ Bear Crawl (Lateral)
25’ Bear Crawl (Lateral)
1000m Row
Into 2x
25’ Walking Lunge (Forward)
25’ Walking Lunge (Backward)
10 Cossack Squats
10 Drop Lunges
+
10 minutes stretch
