Level 1
20 Minutes EMOM
Min 1 – 45 Seconds Assault Bike For Calories
Min 2 – Kettlebell Swing 53/35#
Min 3 – Pull-up
Min 4 – 45 Seconds Row For Calories
Min 5 – Rest
Level 2
20 Minutes EMOM
Min 1 – 45 Seconds Assault Bike For Calories
Min 2 – Kettlebell Swing 70/53#
Min 3 – C2B Pull-up
Min 4 – 45 Seconds Row For Calories
Min 5 – Rest
Accumulate As Many Reps As Possible
Optional Work
Build to a Heavy 3-Rep
Deadlift
Pause 1 Full Second Between Reps
3 Sets of:
Band Pull Throughs x 12