Warm-Up
One set of: “Assault Bike Gears Warm-up”
Assault Bike x 60 seconds nasal breathing only @70-75% effort Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort *The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
Two sets of:
Foam Roller Sprinter Hold x 15 seconds per side
Long Lunge Press Up x 5 reps, 3 second hold on each
Followed by…
Every 12 minutes, for 36 minutes (3 sets) for times of:
50/35 Calories of Assault Bike, Assault Air Runner or Bike Erg
30 Burpee Box Jump-Overs (24″/20″)
800 Meter Ski Erg, Row or Run
If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.
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