Assault Bike – 5 x (:10/:50) Sprint/Recover
Pass Throughs x 15
Arm Circles x 20
Corkscrews x 10
Mini Band Curl and Press x 10
Mini Band Overhead Lateral Lean x 3 p/side
Mini Band Plank Star Touches x 3 cycles
Iron Cross x 10
S-Waves x 10
Earthquake Press Ladder – 6 x (1-4) w/ 5 second lockout at the top of each rung.
After each set, complete 60m Farmers Carry with heaviest weight possible
Assault Bike to Hell and Back
Complete each rung as fast as possible.
Rest the same amount of time it took to complete each rung before beginning next rung