Part 1
Every 2:00 x 4 sets:
0:30 max-cal Assault bike
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-m run
10 pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.
Skill Work
Post-workout accessory
Accumulate:
150 band pull-aparts
– Perform the reps in as few sets as possible.
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