WEDNESDAY 240918
5 Rounds for Max Reps
2 minutes work
2 minutes rest
30 seconds Assault Bike Calorie (sprint)
90 seconds Max Effort
Round 1 – Push-up
Round 2 – Sit-up
Round 3 – Squat
Round 4 – Pull-up
Round 5 – Heavy Ball Over Shoulder 80/60/50/40/30
Scores will capture both the Assault Bike Calories and the reps of the paired movement.
Athletes, try and maintain a consistent RPM on the Assault Bike each round through the entire 30seconds.
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Wednesday’s Schedule
6AM – Workout of the day
8AM – Workout of the day
430PM – Workout of the day
615PM – Workout of the day