General warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Bike skill work:

Max calories per round on the assault bike in 40 rotations*

Rest 2:00 between rounds

7 rounds for max calories per round and total calories

*1 Rotation is a complete rotation of the front sprocket. I.E. If your right foot starts on top, after it has returned to the top, 1 rotation has been made. Also, if your right hand starts forward, after it returns to the forward position, 1 rotation has been made.

 

Skill work:

Look at skill sheets, and look at 2-3 exercises/movements to work on or test out

 

Royal Huddleston Burpee Challenge:

Day 16

 

 

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