18 Box Jumps

15 Pull Ups

12 Deadlifts

Max Assault Bike Cals in 30 Seconds

Rest 2 minutes

4 Rounds

Score = Total Time

(Put assault bike Cals in notes)

Fitness: 185/125

Performance: 225/155

Open: 275/175

Coach’s Tip:  This is a mental test just as well as physical.  The assault bike should be pushed all out for the 30 seconds knowing the recovery is coming.  Overall the rounds should not be much longer than 3 minutes… then enjoy the 2 minutes rest.  So, overall,  you are looking at a 20-25 minute workout.  The goal should be to get to the assault bike as fast as possible then give everything you have for 30 seconds.

Paul H. gets in the Movember spirit!