1. Movement Prep/ActivationHinshaw Warm Up2. Workout Prep-with partner-3 sets:20-second Assault Bike (build in pace- each)100m Run (build in pace- each)
AMRAP 20
20 DUs
10 Air Squats
5 Hand Release Push-Ups | RX+ HSPU
Affiliate Version of
Teams of 2
RX160/130 Calorie Assault Bike2400m Run
** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **
RX+200/160 Calorie Assault Bike3200m Run
Affiliate friendly version of 2023 CF Games workout "Bike/5k"
Perform run in back (100m at a time)
Target number of Rounds: 1 round
3 Min
Max Cal Row
Rotation Test