1.16.2020

Accessory Work
Seperate the Row and Bike with accessory work! You have an hour to complete everything. (Larger classes take turns rowning and biking as they become available)
3×8:
Bulgarian split squat (each leg)
Pendlay Rows
Weighted Bridge
DB Pull overs
Strict pull Ups
Dips
Seated Box Jumps
3×4: turkish get ups (each arm)
2000 meter Row (Time)
Set the bike to count backwards 2000 meters to 0 – you’ll get your exact time
Assault Bike Rev Tabata (Calories)
Assault bike reverse tabata

Use the 10 second interval timer on the bike for this for exact calories