Bike Test:

50 / 40 Cal Bike Test

Upper Body Accessory

3 Sets:

8-12 Dumbbell Bench Press

8-12 Dumbbell Bent Over Row

Alternating Tabata for Reps:

Push Ups

Ring Rows (RX is rings directly under the bar)

Toes to Bar

OPTIONAL ADDITIONAL WORK:

A) Strict Pull Up 2 x Max Set

B) Every 2:30 x 3 – perform 50′ OR 100′ HS walk, based on your HS Skill

C) Agility Development: 5 – 10 – 5 Drill w/ cones (perform each direction 3x each)