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)
Bulgarian split squat (each leg)
Pendlay Rows
Weighted Bridge
DB Pull overs
Strict pull Ups
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