A. Complete a new set every 2 mins x 3 sets each
- Alternating Glute Bridge Dumbbell Bench Press x 16 reps (8 e/a) @ 2111
- 30-60s Supinated Chin Over the Bar Hold (band assisted or Ring Row Hold)
- 16 Alternating Dual KB Front Rack Reverse Lunges @30×1
- 60s 3-Point Plank (30s each arm)
B. 1 min on 1 min off with a partner for 12 total mins (6 mins each)
Max Cals on Assault Bike