Accessory:
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang
Optional workout for Open Athletes:
Assault Bike "Arms Focused" Workout
2 sets:
75sec moderate, 1min easy (arms only),
75sec mod/fast, 1min easy (arms only),
60sec moderate, 1min easy (arms only),
60sec mod/fast, 1min easy (arms only),
45sec moderate, 1min easy (arms only),
45sec mod/fast, 1min easy (arms only),
30sec moderate, 1min easy (arms only),
30sec mod/fast, 1min easy (arms only),
-Rest: 2min b/t sets-
Conditioning:
“Quick Silver”
Teams of 2
18-minute Amrap
80/60 Calories Assault Bike or (1250/1700)
50-yard dumbbell farmer carry (50/35)
30 Shoulder to Overhead (135/95)
*Minimum number of rounds before scaling: 2.5