5 Assault bike calories
5 Strict pull-ups
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 35/25kg
From 5:00-10:00 use 40/30kg
From 10:00-15:00 use 50/35kg
From 15:00-20:00 use 60/40kg
From 20:00-25:00 use 70/45kg
From 25:00-30:00 use 80/55kg
From 30:00-35:00 use 90/60kg
Continue each minute and take the jumps every 5 minutes for as long as you are able.
Score 1 round per minute that you finish + 1 rep that you get (if you can’t finish the 5 reps in that minute).
E.g. if you complete the 5 reps for 16 minutes and then only get 2 reps into the 17th minute, your score is 16 rounds + 2 reps.
Barbell bent over row. Set your hips high, and have your shoulders low enough so you can return the bar to the floor each rep without changing position of your body.
50m Double overhead kettlebell walk
Rest 30s after each round
Assault bike calories