8/16/22

A.
Every 10:00 for 30:00 (3 sets) of:

15/12 Cal Assault Bike

12 Burpee Box Jump Overs (30/24")

15/12 Cal Assault Bike

9 Burpee Box Jump Overs (30/24")

15/12 Cal Assault Bike

6 Burpee Box Jump Overs (30/24") 

-Result = 

5:05

5:15

5:29 ... this was the toughest conditioning workout I've done in a while... legs burned from start to finish and this was generally very difficult. I felt fairly fit, but this left me wrecked. Very solid aerobic conditioning. 

B.

GHD Hip Extensions 

4 Sets x 10 

Rest as needed

-Complete