Warm Up:
4mins Run-Bike-Row
THEN
3 Rounds:
200 m shuttle run (2x 100m)
10m High Knees
10m Butt Kicks
10 Jumping Air Squats
30 Seconds Rest

Workout:
Every 3mins for 30 minutes:
12/8 Assault Bike Calories
–Coaches Notes–
We had the rower sprints earlier this week now we get to sprint on the bike. All of these sets should be around 20-30 seconds if not less, really focus on keeping your times close to each other. We will stagger start some people if we have to just so everyone can get on a bike. Keep your hands and feet working for these sets and driving hard with both the whole time.

**Optional Accessory Work**
Option 1:
V-Ups
Work to 30-50 Reps
Option 2:
Dead Bar Hang
Build to 2 to 3 Minutes
Option 3:
Ring Support
Build to 1 to 2 Minutes