Warm Up/Total Session Time
1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Cool Down Included)

3 Rounds:
1:30 Assault bike / Bike erg
15/15 Banded Clam Shells
15 Banded Air Squats
-Then-
Warm Up to Thruster Weight + Front Rack/Calf Mobility

Franklin Storm
6 Sets:
21/16 Echo Bike Calories (OR Assault Bike)
15 No Touch Box Jump Over 24”/20”
9 Thruster 135/95
-Rest 5 Minutes between sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 3 Minutes

Time Cap each set: 5 Minutes

STIMULUS
This is a sprint workout so go FAST!!! You have plenty of recovery built in

We will also be working on moving a moderately heavy barbell with a high heart rate.

WORKOUT STRATEGY & FLOW
Push hard on the bike. Goal pace: 400+/300+ watts.

Keep the box jumps at a smooth pace. No touch means that you jump completely over the box without touching it.

The thrusters should be completed unbroken. Rest a second before you pick to bar up to ensure you can do them in one set!

SCALING
Scale to finish near the target score:
6 Sets:
18/13 Echo Bike Calories (OR Assault Bike)
12 No Touch Box Jump Over 24”/20”
9 Thruster 115/75
-Rest 5 Minutes between sets-