Core work:
Partner assisted plank holds
45 second weighted plank hold (45/35)
15 second transition
8 rounds
Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.
Endurance:
Bike 600m
Rest 1:00
Bike 1000m
Rest 2:00
Bike 2100m
Rest 3:00
Bike 4200m
For time
Post results and experiences to comments