Every 3:00 x 5
15/12cal Row
4 C2B / 8 Pull-ups
8 T2B
- Try to go UB with C2B & T2B, so that after c2b, you continue straight into t2b.

4x6 Front squat

3-5 Sets:
2-5 Strict Weighted Pull-ups

Rest 3 Minutes Between Sets.

on an assault bike
5 sets 2 min each
Riding at your 105% of 3 Minute Average Pace
--rest 5min between each set --

Adductor Plank: 3 x 30s each. Rest 60s
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 Sets of 5 @ Light Weights (2 Seconds Up & Down)

4 rounds, each round for time,
Rest 3 mins between each round, of:
30/24 Row Calories
30/24 Ski Erg Calories
30/24 Assault Bike Calories
20/15 Row Calories
20/15 Ski Erg Calories
20/15 Assault Bike Calories
10/8 Row Calories
10/8 Ski Erg Calories
10/8 Assault Bike Calories

Every 2 mins for 20 mins, alternating between:
A) 75 Double Unders + 3 Legless Rope Climb pull ups
B)15/12 Ski Erg Calories + 2 Rope Climbs

3-5 Sets:
2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.

Complete as many rounds as possible in 20 minutes of

• 50-yard swim
• 20 push-ups
• 30 squats