June 15, 2017

Friday- Assault Day

Warm up

Ski Erg Man Test- Max watts on Ski Erg x 4 attempts.  We finally had someone go over 800 watts.  Good job Justin.  My scores 666, 641, 631, 641

Then

Max effort Assault Bike 1 min x 15 rounds

Rest 90 seconds

During rest work through a descending KB swing ladder.  15, 14, 13, 12....down to 1

Then

Tabata Situps/ Boat during the 10 second rest