A. Warm-Up

3 Rounds of:

1:00 Bike + 5 Walk-Outs + 5 Push-Ups + 10 Bent Arm Scorpions

B. Strength:

Every 2:00 for 10:00 (5 Sets)

Bench Press x 5 at 75% Across

C. Conditioning:

20-15-10-5*

Assault Bike Calories

Kettlebell Swings (53/35)

Sit-Ups

*Women do 15-12-8-3 on assault bike*

Level 1:

KBS (25/15); Sit-Ups 10-10-5-5

Level 2/Masters:

KBS (35-44/20-25)

Level 3:

As Written