5 minute Assault Bike warm up
+
5 minute movement warm up
+
60 minutes @70%
Row 500m @20 s/m
50’ Straight Arm/Leg Bear Crawl
50’ Reverse Bear Crawl
Assault Bike 0.5 Mile
10 Cossack Squats/leg
10 Hip Rotations/leg
Jog 400m or Shuttle Runs for 2 minutes
50’ Waiters Carry/arm
60-sec Ring FLR
+
10 minutes stretch
