UPPER BODY WORK & ASSAULT BIKE/ROW CALORIE TEST

A) Strength:

1) Every 2:00 x 4:

Set 1: 10 Push Press
Set 2:   8 Push Press
Set 3:   6 Push Press
Set 4:   4 Push Press
– Build to a challenging set
* Can be done TnG if proficient

2) EMOM 3:

15 Rollback Tricep Extensions 

3) EMOM 3:

10 Barbell Curls

B) WOD:

Assault Bike Calorie Test:
4:00 Max Calories

– OR –

Row Calorie Test
4:00 Max Calories

*Don’t try to pace this test, just go all-out!

C) Recovery:

5:00 of Parasympathetic Breathing

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