21-15-19
Calories on the assault bike
Push-ups
Air squats
5 rounds for time
10 calories on the assault bike
10 burpees
5 rounds for time
21 calories on the assault bike
21 thrusters
21 double-unders
50-40-30-20-10
Calories on the assault bike
Calories on the C2 rower
10 calories on the assault bike
10 burpees
20 calories on the assault bike
20 push-ups
30 calories on the assault bike
30 air squats
40 calories on the assault bike
40 toes to bar
5 rounds for time
100 calories on the assault bike
100 double-unders
7 rounds
20 calories on the assault bike (as fast as possible!)
1 minute rest
Tabata (8 rounds)
20 seconds on the assault bike
10 seconds rest
21-15-9
Thrusters
Chest to bar pull-ups
Calories on the assault bike
10 rounds
30 calories on the assault bike
30 seconds rest
3 rounds for time
20 calories on the assault bike
20 push-ups
20 calories on the assault bike
20 hanging leg raises
20 calories on the assault bike
20 burpees
20 calories on the assault bike
21-15-9
Calories on the assault bike
Double-unders
Calories on the C2 rower
10 rounds for time
10 calories on the assault bike
10 hanging leg raises
21-15-9
Calories on the assault bike
Calories on the rower
Thrusters
Hanging leg raises
5 rounds for time
50 calories on the assault bike
50 med ball slams