Friday

– The assault bike should take less than 4:00.

– The deadlifts should take less than 1:00 and should be completed in no more than 3 sets.

– The double unders should take less than 45s.

– The handstand push-ups should take less than 1:00 and should be completed in no more than 3 sets.

– Score: Time

Strategy

– We want to aim for our second bike to be faster than our first.

– 1 quick break on the deadlifts wouldn’t be a bad idea in order to save the shoulders a bit.

– Breathe and relax the shoulders on the double unders.

– For the handstand push-ups, aim for quick sets with quick breaks. We want to keep our sets consistent each round.

Modifications

50/35 CALORIE ASSAULT BIKE

– 50/35 Echo Bike

– 50/35 Cal Air Run

– 50/35 Cal Ski

– 63/50 Cal Row

– 63/50 Cal Bike Erg

– 800m Run

– 60 x 10m Shuttle Runs

DEADLIFTS

– Reduce Weights

– Reduce Reps

– Double Dumbell or Kettlebell Deadlifts

– Weighted Reverse Lunges

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30 Line Hops