5 minute Assault Bike warm up
+
5 minute movement warm up
+
60 minutes @70%
3 minutes Assault Bike
1 minute Light RKBS
1 minute Hollow Tuck
3 minutes Rowing
1 minute Step-Ups
1 minute Suitcase Carry
3 minutes Ski-Erg
1 minute Bear Crawl
1 minute Single Leg Glute Bridge
+
10 minutes stretch
